HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds

10 Partner Glute Ham Raise

20 alt Pistol or Pistol Progressions (10 each leg)

B1: Push Press

5x (3 Push Press + 2 Push Jerks)

*Start at 70% of 1RM Push Press

B2: Metcon (No Measure)

5x 5-7 Chest to Bar Strict Pullups

C: Metcon (AMRAP - Reps)

AMRAP 7

3, 6, 9, 12, 15…

DB Clean and Jerks (R+45/25, Rx 35/15)

Toes to Bar

D: Metcon (Calories)

2 Rounds of 2:00 on/2:00 off

Max Calorie Assault Bike or Rower