HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

1 Round

40 Glute Ham Raise

40 Hollow Rocks

40 Arch Ups

B1: Shoulder Press

5x (3 Strict Press + 3 Push Press)

*Start at 70% of 1RM Strict Press

B2: Metcon (No Measure)

5x 5-7 Strict Chest to Bar Pullup

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

30 KB Swings (R+53/35, Rx44/26)

20 Shoulder to OH (R+95/65, Rx 75/55)

R+ 5 Ring MU, Rx 10 Chest to Bar Pullups

D: Metcon (Calories)

7min Assault Bike or Rower

*Pick a pace that you can maintain for all 7min.