HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

2 Rounds

12 Bent over rows

12 DB Bench Press

10 Strict pull up / Ring rows

10 Strict ring dips/ feet elevated bench dips

B. : Metcon (AMRAP - Reps)

Teams of 2

AMRAP 20 MIN

Buy In:

200m Partner Carry

Then, in the time remaining:

Partner A completes 1 round of:

16 DB Front rack lunges (R+50/35, Rx 45/25)

10 Renegade rows

6 Devil Presses

Partner B performs:

Max Wall Ball Shots (R+20/14, Rx 16/12)

* Partners rotate each round. The score max reps wall balls.