HomeGrown CrossFit - CrossFit

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A: Metcon (3 Rounds for reps)

AMRAP 4:00 x 3

Rest 2:00

45/35 Calorie Row

Max Rep Push Ups in remaining time

(*Score is total Push Ups)

B: Deadlift (5x3)

@70-80% of 1RM

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 9 Minutes

9 Thrusters (R+135/95, Rx 115/75)

12 Toes to Bar

15/9 Cals on Rower or Bike