HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

Run 250m

10 Horizontal Ring Rows

10 Box Jumps (R+30/24,Rx24/20″) from seated position (step down)

10 Alt Lunges (5 each side)

B1: Back Squat

5×5 @ 80%

B2: Metcon (No Measure)

10 Deficit Push Ups (two 45# plates or two 25# plates) (Control eccentric, speed on concentric

C: Metcon (Time)

Run 400m

20 Squat Snatch (R+135/95, Rx 115/75)

Run 400m