HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Row for 8 mins

B: Metcon (Time)

5 Rounds

6 DB Thrusters (R+50/35, Rx 40/25)

9 Lateral Bar Burpees

12 Pull Ups

*Try unbroken

C: Metcon (No Measure)

Every 4min for 32 min (8 Rounds Total)

Row 500m

or

Run 400m

You can do one or the other, OR you can alternate movements every 4 minutes