Workout of the day

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

400m Run

2-2-2-2-2 R+ Legless Rope Climbs, Rx Rope Climbs (SCALE 4 Rope K2E)

15-12-9-6-3 Clean and Jerks (R+135/95, Rx 115/75)

400m Run

B: Metcon (No Measure)

5 Rounds

8 Heavy DB/KB Single arm Rows (8 each side)

10 Toes to Bar (5 strict + 5 Kipping)

*work on increasing wt on rows and technique on T2B

C: Metcon (Calories)

If time

5 min max calorie Assault Bike or Rower

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

10 Leg Lifts

40 Russin Twist (R+20/14, Rx 16/12)

20 Hollow Rocks

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min

500m Row

100ft DB walking lunges (from pull up bar to wall ball wall and back)

30 KBS (R+70/53, Rx 53/44)

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2…

*40 minute time cap

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Deadlift (R+ 225/155, Rx 165/125)

1-2-3-4-5-6-7-8-9-10 R+ Strict Deficit HSPU (45/25), Rx Strict HSPU

B: Metcon (AMRAP - Rounds)

AMRAP 5min

25m Prowler Push (R+&Rx Men Four 45+ Ttwo 25/ Women Two 45+ two 25 Plates)

C: Metcon (No Measure)

5 Rounds

5-7 Pendlay Rows

10 Hollow to Arch Swings

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

3 Rounds

500m Row

400m Run

Rest 3min between rounds

Score is total time, including rest, to complete all three rounds.

HomeGrown CrossFit - CrossFit

A1: Clean and Jerk

Clean and Jerk 7×2

*Start at 70% and work up

A2: Metcon (No Measure)

5×5 Ring/Bar Muscle Ups or Strict C2B Pull-ups

B: Metcon (Time)

21-15-9

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

Ring Dip