HomeGrown CrossFit - CrossFit

A: Metcon (Time)

400m Run

2-2-2-2-2 R+ Legless Rope Climbs, Rx Rope Climbs (SCALE 4 Rope K2E)

15-12-9-6-3 Clean and Jerks (R+135/95, Rx 115/75)

400m Run

B: Metcon (No Measure)

5 Rounds

8 Heavy DB/KB Single arm Rows (8 each side)

10 Toes to Bar (5 strict + 5 Kipping)

*work on increasing wt on rows and technique on T2B

C: Metcon (Calories)

If time

5 min max calorie Assault Bike or Rower