HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 BB Bent Over Rows

10 BB Good Mornings

5 BB Bradford Press

B: Metcon (No Measure)

Gymnastics Conditioning
3 Rounds, Not for Time:

250m Run

Max Unbroken Ring Muscle-ups with a light pace on the run. Aim here is to challenge our ring work with light breathing.

*R+ Ring MU, Rx C2B, Scaled Chin 2 bar pull ups or low rings.

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20Min
30 Kettlebell Swings (R+53/35, Rx44/26)

30 Push Presses (R+95/65, Rx 75/55)

21/15 Calorie Row Bike Ski

30 Toes to Bar