HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1000m Row

2 Steady Rounds

Twisted Cross 1:00/side

10 Bent Over Barbell Rows (empty bar)

10 Bradford press

1-5 Ring MU or Strict pull ups

B: Metcon (3 Rounds for reps)

Interval
AMRAP 4:00 x 3

20 Double DB Ground to OH (R+50/35, Rx 40/25)

250m Run

Max Rope Climbs in remaining time

Rest 2:00