HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
Not For Time

:30 HS Hold or DB OH Holds

Rest :60

:30 L -Sit b/t Boxes

Rest :60

B: Metcon (Time)

For Time
3 Rounds

25/15 Cals on Rower or Bike

15 Push Jerk (R+155/105, Rx125/85)

10 Strict HSPU

C: Metcon (AMRAP - Reps)

Every 3 min for 15 min (5 Rounds)
50′ Dumbbell Front Rack Lunge (R+50/35, Rx 40/25)

15 Toes to Bar