HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

5 Rounds

6-8 each arm Heavy DB/KB Rows

5-7 Strict HSPU

B: Metcon (AMRAP - Reps)

8min to find a 3RM Thruster

Rest 4min

Against an 8min clock, climb the ladder…

3, 6, 9, 12, 15…

Thruster (R+135/95, Rx 115/75)

Toes to Bar

*put your 3RM thruster in notes