HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline
Accumulate 1:30 of an L-Sit on Parallettes

*Every break, complete :20s freestanding hold, handstand hold or DB OH hold

B: 2k Row (Time)

Max Effort 2k Row

C: Metcon (Weight)

Not for Time
4 Unbroken Rounds

3 DB Power Cleans

3 DB Push Presses

2 DB Power Cleans

2 DB Push Presses

1 DB Power Clean

1 DB Push Press

*After each Round, complete 15 GHD Sit-Ups or Abmat sit ups

Aim is to build to a heavy complex with dumbbells. The entire (12) rep complex must be unbroken. DB power cleans are "touch and go" with a single head of each dumbbell touching the ground.

*RECORD last or heaviest weight.