HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Single Leg DB/KB DL (5/side)

20 Single Arm Bench DB Rows (10/side)

Run 100m

B: Metcon (Time)

For Time
4 Rounds

20/16 Calorie Row

12 Jumping Squats w/ (R+95/65, Rx 75/55)Barbell on back

Rest 2:00

C: Metcon (No Measure)

3 Rounds
3-2-1

Strict Muscle Ups (SUB Strict Wt Pull up or pull ups)

50′-40′-30′

Handstand Walk (SUB 5-4-3 wall walks)