HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
Row 400m

20 Supermans

20 hollow rocks

B: Deadlift

5×5

Add or subtract weight as needed

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 3:00 x 3

Rest 2:00

6 Push Jerk (R+145/100, Rx120/80)

6 Strict pull ups

12/8 Calories on Rower or Bike

* Continue each round where you left off