HomeGrown CrossFit - CrossFit

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A: 1000m Row (Time)

Max Effort 1000m Row

B: Metcon (6 Rounds for time)

Interval
Every 2min for 12min

10 Burpees over Bar

8 Push Jerk (R+165/110, Rx145/85)

Rest Remainder

C: Metcon (3 Rounds for time)

Interval
For Time

3 Rounds

500m Run

50m DB Farmers Carry (R+60/40, Rx 50/30)

20 Chest to Bar pull ups

Rest 2:00

*Farmers Carry should be a difficult grind, choose weight accordingly