HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2…

4 Rounds each partner of:

25 Supine Bar Rows

25 Shoulder to OH (R+135/95, Rx 115/75)

*Partner A OH Hold while Partner B does 25 Bar Rows

*Hang from bar while partner does S2OH

*switch as needed but each person does 25 reps of each movement per round.

*Reps will only count when partner is in the holding or hanging position

*Both partners complete 4 rounds

B: Metcon (No Measure)

Then...

Together complete

100 Hanging Knee Raises or V-Ups or Toes to Bar or GHD Sit-ups

*Hold plank while partner works