HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

12 Heavy DB/KB Rows (12 each arm)

15-20 GHD Situps or ab mat sit ups

B: Back Squat

Pause Back squat (3 Seconds) 5×3

*Same weight across. Try something in the 75-85% range

C: Metcon (Time)

4 Rounds

50m Prowler Push (R+&Rx Men Four 45+ two25lbs/ Women Two 45 + two 25lb Plates )

10 Burpees

30 Double Unders

*Rest as needed between rounds. Goal is to keep all rounds with 15 seconds of each other.