HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

On the 2:30 x 3 Rounds:
40 Double Unders (Scale to 60 Single Unders)

15 GHD Sit-ups (Scale to Weighted Ab Mat Sit Ups)

Max Distance Handstand Walk in Time Remaining (Scale Handstands to Bear crawl or Box Shoulder Taps

B: Metcon (No Measure)

5 Rounds
AMRAP 4:

30/20 Calorie Row

20/14 Calorie Assault Bike or Ski

AMRAP 10 Meter Shuttles

2 Minute Rest Between Rounds

* We want around 1 minute at the shuttle run station, Therefore, adjust the Row, Bike or Ski calories. Cap is minutes.

*With the score being the lowest shuttle run total of the 5 rounds, we're aiming for intelligent intensity

*The goal is to stay within a 2-3 shuttle run range for each round