HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
:30 Empty Bar Overhead Squat Hold

10 Overhead Walking Lunge Steps w/ Empty Bar

100m Run

B: Squat Snatch

4×5 @ 70-75%

Jog 600m for rest between sets

C: Metcon (Time)

Interval
For Time

4 Rounds

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

10 Ring Dips

Run 400m

Rest 1:00

Try to have the WB and Ring Dip UNBROKEN