HomeGrown CrossFit - CrossFit

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A: Bench Press

3 Rounds

MAX effort (R+135/95, Rx 115/65)

following immediately by

MAX effort push-ups

Rest 1-2min between sets

B: Metcon (5 Rounds for reps)

Conditioning
5 Rounds

(MAX EFFORT)

Min1 Rowing/Assault Bike

Min2 Wall Ball (R+ 20/14, Rx 16/12)

Min3 R+ DU, Rx Singles

Min4 REST

Note: All athletes rest on Min4. If need be, stagger Min1-3

C: Metcon (No Measure)

Conditioning
Tabata

Wall Walk/Hold

(:20 on/:10 rest)