HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (3 Rounds for weight)

Barbell Overhead Lunge

Build to a Heavy at Each

1. 12 Alt Step Forward Barbell Overhead Lunge

2. 10 Alt Step Forward Barbell Overhead Lunge

3. 6 Alt Step Forward Barbell Overhead Lunge

Rest as Needed Between Sets

Note: Record weight used for each rep scheme

C: Metcon (Time)

3 Rounds For Time:

20/15 Cal Row Bike Ski

15 Deadlifts (R+ 225/155, Rx 165/125)

15 Toes to Bar

Rest 2min Between Sets