HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
20 Supermans

10 Light Goblet Pause Squats

B: Back Squat

5×5 @ 90% 5RM

C: Metcon (Time)

100′ Handstand Walk (5 wall walks)

400m Run

40 Box Jumps (R+24'/20'Rx20'/16')

80′ Handstand Walk (4 wall walks)

300m Run

30 Box Jumps

60′ Handstand Walk (3 wall walks)

200m Run

20 Box Jumps

40′ Handstand Walk (2 wall walks)

100m Run

10m Box Jumps

20′ Handstand Walk (1 wall walks)