HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds For Quality:

10 Strict T2B or Hanging knee raises

20 Tuck Ups

20 Russian Twist

B1: Front Squat

Front Squat – 4×4 @ 70%

B2: Metcon (No Measure)

Strict Ring Dips or Pushups (Deficit)

Accumulate 30-50 reps

C: Metcon (Time)

6x 250m Row or Run

*Rest 2min