HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Grab one DB and OH walk 10 lengths of the gym. Switch arms as needs. Try and do more work on non-dominant arm. (From wall ball wall to pull up bar =1)

B: Metcon (Time)

For Time
100 Bar Facing Burpees*

EMOM including 0:00 complete 25 Double Unders

C: Metcon (4 Rounds for reps)

Every 4min for 16min (4 Rounds)
Run 400m

1-3 Legless Rope Climbs

Rest Remainder