HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady round
400m Run

50′ Handstand Walk or 5 wall walks

20 DB alt renegade rows (10/side)

B: Squat Clean

Find 1RM Clean

C: Metcon (3 Rounds for reps)

Interval
AMRAP 5min x 3

Row 750m/600m

21 Deadlifts (R+ 225/155, Rx 165/125)

Max Rope Climbs in remaining time

Rest 1:00

Note: Record Max Rope Climbs