HomeGrown CrossFit - CrossFit

A: Metcon (Time)

Complete 25 reps of the following movements. At the top of ever min stop what you are doing and sprint 100m. When you get back from the run continue where you left off. Start with 100m sprint.

25 Strict Chin ups

25 Burpees

25 DB step ups (R+20/16", Rx16/12″) (25 each leg)(R+45/25, Rx 35/15)

25 V-ups

25 Burpees

25- DB Man Makers (Push up, row R, row L, sq clean thruster)