HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

9 Minute Row, Bike or Ski

On the 3, 6, 9min

15 GHD Sit-ups or Ab mat

B: Deadlift

Heavy Set of 6

Heavy Set of 4

Heavy Set of 2

*Record 1x2

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min
Max Wallballs (R+20/14,Rx16/12)

On the Minute: 5 Deadlifts (R+225/155, Rx185/125)

*start with 5 DL

D: Metcon (No Measure)

On the Minute for (2 Rounds)
Min 1: 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

Min 2: Max Cal Row

Min 3: Max Reverse GHD Hypers with Medicine Ball (controlled)

Min 4: Max Hollow hold

Min 5: Max Cal Bike or Ski

*Start in any order