HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 DB strict press

10 DB bicep curls

10 DB bench single arm rows (10 each arm)

B: Metcon (Time)

Death by Chest to Bar

Minute 1 – 2 CTB

Minute 2 – 4 CTB

Minute 3 – 6 CTB

Etc…

C: Metcon (Time)

with a Partner 20 Rounds together

10/7 Calories on Row or Bike

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

5 Ring Dips

*Alternate full rounds with a partner