HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

5 Rounds:

250m Run

15/12 Cals Row Bike Ski

10 Strict Handstand Push-ups

B: Front Squat

On the 1:30 x 6:

1 Pausing Front Squat (2sec at bottom)

1 Front Squat

Record heaviest set

C: Metcon (3 Rounds for time)

On the 3min x 3 Rounds Rest 1 min between rounds

7-5-3

Back Squat

Push Jerk

Thruster

Barbell: 30-40% of 1RM Clean & Jerk