Workout of the day

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds For Quality:

10 Ring Pushups w/ turnout

1:00 Ring Plank

10 Goblet Sq

B: Front Squat

Front Squat 3×5

*Start at 70% and work up

C: 400m Run (Time)

Max Effort 400m Run
4x400m Run

*Rest 2 minutes between

*Record best time

HomeGrown CrossFit - CrossFit

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A: Metcon (Calories)

10x 1:00 on/1:00 off

Max Calorie Assault Bike or Rower

*Score is total calories

Then…

10 minutes recovery pace

B: Metcon (Time)

400m DB Farmer’s Carry (R+55/35, Rx 45/25)

HomeGrown CrossFit - CrossFit

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A1: Push Jerk

7×2

*Start at 70% and work up

A2: Metcon (Weight)

Pendlay Rows 5×10

B: Metcon (Time)

3 Rounds

10 Clean and Jerks (R+135/95, Rx 115/75)

15 Toes to Ba

C: Metcon (No Measure)

EMOM 10

5 V-Ups

5 Straddle V-Ups

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds

1-Arm DB Strict Press 6-8 each side

1-Arm Ring Row 6-8 each side

Supermans 12-15

Slider Glute Ham Raise 12-15

B: Back Squat

Establish a 2RM

C: Metcon (Time)

18-12-6

DB OH Squat (Half R/Half L) (R+55/35, Rx 45/25)

DB OH Lunges (Half R/Half L)

Chest to Bar Pullups

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

E2MOM x 5

8-10 Shoulder Taps + 5-7 HSPU (SUB on box)

B: Hang Clean

5x (2 Hang Sq Cleans + 2 Sq Cleans)

*Start at 60% and work up

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 7

10 Hang Power Snatch (R+115/75, Rx 95/65)

45 Double Unders

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

As a team of 2, with one person working at a time. Split work as needed.

50 Burpees Over Partner (Plank)

100 Chest to Bar Pullups

150 DB Snatches (R+55/35, Rx 45/25)

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