HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline
On the Minute x 9 (3 Rounds):

Minute 1 - Strict TTB

Minute 2 - Face Up Chinese Plank Hold

Minute 3 - Banded Good Mornings

Not for score. Practice quality reps in each time domain.

B: Metcon (No Measure)

1:00 Light Row + 60% of Max Reps HSPU or DB press

1:00 Light Row + 50' HS Walk or 5 wall walks

1:00 Light Row + 50% of Max Reps HSPU or DB press

1:00 Light Row + 50' HS Walk or 5 wall walks

1:00 Light Row + 40% of Max Reps HSPU or DB press

1:00 Light Row + 50' HS Walk or 5 wall walks

*score total HSPU or DB press

C: Metcon (Time)

4 Rounds
250m Run

8 Bar Muscle-Ups

250m Run

12 DB Alt Snatches (R+60/40, Rx 50/30)