HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
Straight Through

250m Jog

1:00 Dead Hang from Bar

20 DB Alt Reverse Lunges (10/side)

A: Back Squat

Work up to a heavy single around 90%

then

5×3 @ 80%

C: Metcon (3 Rounds for reps)

Interval
AMRAP 5:00 x 3

100 Double Unders

20 DB Alt Reverse Step Lunges (10/side) (R+60/40, Rx 50/30)

Max Rep Handstand Push-Ups in remaining time

Rest 1min

Note: Record Max reps HSPU