HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8 Minutes

Rower or Bike

B: Metcon (Weight)

6 Sets
5 T&G Power Cleans

into

6 Front Rack Alt Reverse Step Lunges

*Increase weight every 2 sets

C: Metcon (Time)

For Time
10-1

Strict Pull Ups

Strict Ring Dips

*Optional - Complete with a weighted vest

D: Metcon (No Measure)

3×20 GHD Sit Ups or Abmat sit up

Rest as needed