HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

EMOM 12min

1- 2-3 Wall Walks

2- 10 Pistols or Pistol Progression

3- 10-15 Hollow to Arch Swings

B: Metcon (Time)

As a team of 2. Split work as needed. One person works at a time. For Time:

100 Wallballs (R+20/14, Rx 16/12)

100 Bar Rows (grip supinated or pronated)

100 Calorie Assault Bike or Row