HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline
3 Supersets:

100m Jog

1min DB Hold out in front

20 GHD or AbMat Sit-ups

B: Metcon (Time)

Buy In: 50/35 Calorie Row or Bike

3 Rounds of "Kelly"

400m Run

30 Box Jumps (R+24/20, Rx20/16)

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

Cash out: 50/35 Calorie Row or Bike