Workout of the day

HomeGrown CrossFit - CrossFit

A: Front Squat

Front Squat 4×4

*Stay in the 70-80%

*Max Reps on final set

B: Metcon (Time)

21-15-9 Power Cleans (R+135/95, Rx 115/75)

12-9-6 R+ Ring MU (SUB Chest to Bar Pull-up or pull ups)

HomeGrown CrossFit - CrossFit

A: Deadlift

Deadlift 3×5

*Start at 75% of 1RM DL and work up

B: Metcon (Time)

5 Rounds

250m Run

10 R+Deficit HSPU, Rx Strict HSPU

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2…

*Partner A OH Hold while Partner B does 25 Bar Rows

*Hang from bar while partner does S2OH

*switch as needed but each person does 25 reps of each movement per round.

*Reps will only count when partner is in the holding or hanging position

*Both partners complete 4 rounds

B: Metcon (No Measure)

Then...

Together complete

100 Hanging Knee Raises or V-Ups or Toes to Bar or GHD Sit-ups

*Hold plank while partner works

HomeGrown CrossFit - CrossFit

A: Back Squat

Back squat 5×3

*Stay in the 75-85% range

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

5 Power Snatch (R+155/105, Rx125/85)

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

30 Double Unders

Rest 2min

Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

5 OHS (R+155/105, Rx125/85)

20 Russian Twist (10 each side) (R+20/14, Rx 16/12)

5 Triple Unders (SUB 30 DU or 60 singles)

HomeGrown CrossFit - CrossFit

HOILDAY SCHEDULE

HAPPY NEW YEAR GYM CLOSED

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2…For Time:

*Mixed Pair will do Synchro Deadlifts with their own bars