HomeGrown CrossFit - CrossFit

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A: Metcon (5 Rounds for reps)

The entire workout is scalable in weight and or movement patterns. Come on in and work hard before heading out to enjoy the day.
10 MIN AMRAP SESSIONS: TEAMS OF 2

Each station is 10 minutes. The team can choose how to split the work.

This workout takes a lot of time, 50 minutes of work.

Teams of 2

* 20 Wall Balls, 20 DU, 2 Wall Walks

* 3 Burpees, 3 V-ups, 3 Box Jumps

* 10 Cal Row Bike Ski, 20 Sit Ups, 100m Run

* 24 DB Step Lunges, 12 Push Press, 12 Alt Renegade Rows

* 5 Pull Ups, 10 Push Ups, 15 Squats

DB (R+45/25, Rx 35/15)

WB (R+20/14, Rx 16/12)

BJ (R+24/20, Rx20/16″)