HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

10 Leg Lifts

40 Russin Twist (R+20/14, Rx 16/12)

20 Hollow Rocks

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min

500m Row

100ft DB walking lunges (from pull up bar to wall ball wall and back)

30 KBS (R+70/53, Rx 53/44)

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)