HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Warm-up
Death by 50m sprints

Min 1 – 50m (25x2)

Min 2 – 100m (24x4)

etc…

TIME CAP 10min

B: Hang Clean (Oly Lifting)

Find 2RM Hang Clean

C: Metcon (Time)

Conditioning
2 Rounds:

Row 50/40 calories

50 Wall balls (R+20/14, Rx 16/12)

Run 400m

50 Empty bar thrusters (R+45/35, Rx 33/15)