HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline
3 Rounds

Max Effort L-Sit Hold b/t boxes

10 Weighted Supermans

B: Metcon (5 Rounds for weight)

Barbell Cycling - "DT" Complex
On the 2:30 x 5:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

*Build up wt.

C: Metcon (4 Rounds for reps)

4 Rounds
1:00 - Toes to Bar

1:00 - Power Snatches (R+75/55, Rx 65/45)

1:00 - Thrusters

1:00 - Calorie Row or Bike

1:00 - Rest