Workout of the day

HomeGrown CrossFit - CrossFit

A: Metcon (8 Rounds for time)

E4MOM x 8

12 Burpees

14 One Arm DB OH Reverse Alt Step Lunges (R+80/60, Rx 50/30)

16 DB Alt DB Snatches

40 Double Unders (Sub 80 Singles +20 Attempts of DU)

B: Metcon (Calories)

8 Rounds

45Sec on/:45Sec off

Max Calorie Row or Bike

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

4 Rounds

10 GHD Hip Extension

10 Ring Dips

10 Alt DB Renegade Rows

10 Strict HSPU or HSPU Progression

B: Metcon (5 Rounds for reps)

E3MOM for 5 Rounds

18/15 Calorie Row or Bike

10 Burpees

*Record Cal and Reps together

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

10 PVC pipe Passthroughs

5 Strict Toes to Bar

10 Hollow to Arch Swing

10 Glute Ham Raise

B: Split Jerk

Split Jerk 10×1

*Start at 70% of 1RM and work up

C: Metcon (Time)

3 Rounds

400m Run

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

HomeGrown CrossFit - CrossFit

A: Hang Power Snatch

EMOM for 12min

1 Hang Power Snatch

*Stay in the 70-85% range of 1RM

B: Metcon (Time)

3 Rounds

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

7 Hang Power Snatches (R+135/95, Rx 115/75)

2 Rope Climbs (Sub 6 Rope K2E)

HomeGrown CrossFit - CrossFit

A: Back Squat

Pause Backsquat (3 sec hold at the bottom) 3×5

*Stay in the 75-85% range

B: Metcon (Time)

30-20-10

Front Rack Alt Forward Step Lunges (R+135/95, Rx 115/75)

Ring Rows

30-20-10

Chest to Bar Pullups

Front Squats (R+155/105, Rx125/85)

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

In teams of 4

1-10 ladder of DB Thrusters (R+55/35, Rx 45/25) and KBS (R+53/35, Rx44/26)

P1 does 1 KBS

P2 does 1 DBT

P3 does 1 KBS

P4 does 1 DBT

Only one person can work at a time and the wt must never be put down or the team will have to start at rep 1. Then:

P1 does 2 KBS

P2 does 2 DBT

P3 does 2 KBS

P4 does 2 DBT

continue until team reaches 10 reps. Then if you where KBS you switch to DBT and if you where DBT switch to KBS and do the whole thing again