HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Roll Hamstrings

Then

1 Steady Round

Empty Bar

10 Good mornings

10 Bradford press

10 Bent Over rows

B: Metcon (2 Rounds for time)

2 Rounds For Time:

20 Box Jump Overs (R+30/24,Rx24/20)

20 Hang Power Clean and Jerk (R+135/95, Rx 115/75)

Metcon

20min Max Row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike