January 3, 2018 - No Comments!


HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2…

4 Rounds each partner of:

25 Supine Bar Rows

25 Shoulder to OH (R+135/95, Rx 115/75)

*Partner A OH Hold while Partner B does 25 Bar Rows

*Hang from bar while partner does S2OH

*switch as needed but each person does 25 reps of each movement per round.

*Reps will only count when partner is in the holding or hanging position

*Both partners complete 4 rounds

B: Metcon (No Measure)


Together complete

100 Hanging Knee Raises or V-Ups or Toes to Bar or GHD Sit-ups

*Hold plank while partner works

Published by: Breanne Feudale in Uncategorized

Leave a Reply

It's not going to be easy, it's going to be worth it.


Give us a call or shoot us a text


Send us an email


Drop on by

551 Taylor Way
San Carlos, CA


Get started for free