Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2000m Row

Stretch: Ankles/Calves

B: Front Squat

Find a 1RM Front Squat

B: Metcon (Time)

15-12-9-6-3

Strict Handstand Push-Ups

Box Jump Overs (R+24/20,Rx20/16)

Power Snatch (R+95/65, Rx 75/55)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady round
15/10 Calorie Bike or Row

10 DB Thrusters

10 Push Ups

B: Split Jerk

Find 1RM Split Jerk

B: Lynne (AMRAP - Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Note: Rest 2 mins after each round.

Always have a spotter. Pull ups are STRICT

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady round
400m Run

50′ Handstand Walk or 5 wall walks

20 DB alt renegade rows (10/side)

B: Squat Clean

Find 1RM Clean

C: Metcon (3 Rounds for reps)

Interval
AMRAP 5min x 3

Row 750m/600m

21 Deadlifts (R+ 225/155, Rx 165/125)

Max Rope Climbs in remaining time

Rest 1:00

Note: Record Max Rope Climbs

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

AMRAP 5min
24 Jumping Jacks

8 Wall Squats Hands OH

8 Burpees

Then

Couch Stretch

1:00/side

B: Back Squat

Find a 3RM Back Squat

C: Metcon (Time)

3 Rounds
12 Thrusters (R+135/95, Rx 115/75)

16 Bar Facing Burpees

20 Toes to Bar

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

100m Jog

Rest ~2min coaches mobility

200m Shuttle Run

(100yd down and back)

Rest ~2min coaches mobility

300m Shuttle Sprint

(100yd down, back, down)

Rest ~2min coaches mobility

B: Squat Snatch

Find 1RM Snatch

C: Metcon (Time)

100/60 Cals Bike or Rower

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

25 DB Box Step Overs (R+50/35, Rx 40/25), Box (R+24/20, Rx20/16)

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Sweat for Charity Community Workout
We are overwhelmed with the out-pour of support that the HGX community shared with Paradise fire victims over the past week.We are now augmenting our donation strategy to offer a Sweat for Charity Community Workout today in support of the North Valley Community Foundation which gives 99% of all proceeds for fire victims’ immediate financial needs, including with food and shelter.

Here’s how to help:

(1) Bring a friend to Sweat for Charity on Saturday, December 1 where we will be accepting donations on a sliding scale (suggested range is $5–$25).

(2) Contribute directly to https://www.gofundme.com/sweat-for-charity

3 Rounds for time of:

30 Air squats

19 KB Swings

7 Ring Rows

Run 400 meters