Workout of the day

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2…For Time:

*Mixed Pair will do Synchro Deadlifts with their own bars

HomeGrown CrossFit - CrossFit

A1: Bench Press

A1) Bench Press 10-8-6-4-2-4-6-8-10

*Record the set of 2

A2: Metcon (Weight)

Strict Pull-up (add wt) 10-8-6-4-2-4-6-8-10

B: Metcon (AMRAP - Rounds and Reps)

As a team of 2…

AMRAP 10min

10 Synchro Bar Facing Burpees Over Bar (over the same bar together)

15 Front Squats (R+135/95, Rx 115/75) (each person does 15 reps not at the same time)

HomeGrown CrossFit - CrossFit

A: Squat Snatch

Muscle Snatch 5-5-5

Hang Power Snatch 4-4-4

Power Snatch 3-3-3

Hang Snatch 2-2-2

Sq Snatch 1-1-1

*work up in wt with perfect form

B: Metcon (No Measure)

2 Rounds For Quality:

30 Hollow to Arch Swings

20 Hip to Rings

1-8 Muscle Ups or attempts

C: Metcon (Time)

500m Run

21 Wall balls (R+20/14, Rx 16/12)

12 MU

15 Wall balls

9 MU

9 Wall balls

6 MU

500m Run

HomeGrown CrossFit - CrossFit

A: Back Squat

Back squat 5×5

*Stay in the 70-80% range

B: Metcon (Time)

5 Rounds

30 Double Unders (Scale 60 Singles +15 Attempts of DU)

12 Hang Power Cleans (R+135/95, Rx 115/75)

12 Toes to Bar

HomeGrown CrossFit - CrossFit

A: Metcon (2 Rounds for reps)

ONE CLASS AT 9AM OPEN GYM 10-11AM

KB (R+44/26, Rx35/18)

DB (R+45/25, Rx35/20)

HomeGrown CrossFit - CrossFit

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