HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

In any order complete

30 GHD back ext

40 Hollow Rocks

50 AbMat Sit-Ups

B: Metcon (No Measure)

3 Rounds, Not for Time:
15/12 Row Bike Ski + 50% Unbroken Ring Muscle-ups

or C2B or Chin 2 Bar or low rings

C: Metcon (5 Rounds for time)

On the 5:00 x 5 Rounds
400m Run

12/9 Cal Row Bike Ski

15 Toes to Bar