Workout of the day

HomeGrown CrossFit - CrossFit

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A1: Hang Clean

Hang Sq Clean 7×2

*Stay in the 70-80% range

A2: Metcon (5 Rounds for reps)

5x 5-7 R+Unbroken Bar Muscle Ups (SUB 5-7 Strict Pull Ups)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

45 Double Unders

20 Wallballs (R+20/14, Rx 16/12)

10 Alt Jump Split Lunges

C: Metcon (No Measure)

21-15-9

GHD Situp

Ring Dip

Snatch Pendlay Rows (You pick Wt.)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Accumulate 3:00 in each of the following:

HS Hold

Hang from pullup bar

L-Sit/Tuck Hold

B: Metcon (Time)

Teams of 2. Together complete

100–90–80–70–60–50–40–30–20– 10

Cal Bike or Rower

Burpees

*One person works at a time. Split work as needed.

HomeGrown CrossFit - CrossFit

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A: (Time)

As a team of 2 with one med ball. Alt every rep to complete the following together. All movment are done with med ball

1 Mile Run (R+20/14, Rx 16/12) Run together

100 Partner sit ups

100 Partner side sitted toss (50 each side)

100 Partner wall ball

100 Burpees hands on ball

250m OH Lunges (Alt ball as needed)

HomeGrown CrossFit - CrossFit

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A: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters (55+) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 chin-over-bar pull-ups

6 thrusters 65/45 lb

6 chin-over-bar pull-ups

9 thrusters 65/45 lb

9 chin-over-bar pull-ups

12 thrusters 65/45 lb

12 chin-over-bar pull-ups

15 thrusters 65/45 lb

15 chin-over-bar pull-ups

18 thrusters 65/45 lb

18 chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Teens Scaled (Ages 14-15) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 45/35lb

3 perform jumping chin-over-bar pull-ups

6 thrusters 45/35lb

6 perform jumping chin-over-bar pull-ups

9 thrusters 45/35lb

9 perform jumping chin-over-bar pull-ups

12 thrusters 45/35lb

12 perform jumping chin-over-bar pull-ups

15 thrusters 45/35lb

15 perform jumping chin-over-bar pull-ups

18 thrusters 45/35lb

18 perform jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

2 Rounds For Quality:

50 Hollow Rocks

50 Arch Ups

10 GHD Hip Extension

10 Glute Ham Raise

B: Metcon (4 Rounds for time)

E5MOM x 4

20/15 Calorie Row

250m Run

15/12 Calorie Bike

* Record times for each round

HomeGrown CrossFit - CrossFit

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A1: Push Press

Push Press 5×3

*Stay in the 70-80% range

A2: Metcon (No Measure)

Toes to Bar 5x 7-10

B: Metcon (Time)

1 Mile Run

35 Wall Ball (R+20/14, Rx 16/12)

35 Box Jump Overs (R+24/20, Rx20/16″)