HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Metcon
21-18-15-12-9-6-3

KBS (R+53/35, Rx44/26)

Complete 50 Double Unders between each set. If you don't have DU perform 50 Single unders

C: Metcon (Time)

Metcon
3 Rounds. Switch partners every 20 reps and for the run each partner runs 250m. Only one person works at a time and make your set of 20 reps unbroken.

40 Double Dumbbell Deadlift (R+60/40, Rx 50/30)

Run 500m (each partner runs250m)

40 Box Jump Overs (R+30/24,Rx24/20″)