HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Straight Through
1k Row

10 Wall Squats

10 Lateral Lunges (5/side)

20 Hollow Rocks

B: Back Squat

Work up to a heavy single around 90%

then

5×3 @ 85%

C: Metcon (4 Rounds for time)

Interval
4 Rounds:

3 (R+) Legless Rope Climbs, 3 (Rx) Rope Climbs, (Sub) 3 K2E

15 Shoulder to Overhead (R+145/100, Rx120/80)

Run 400m

Rest 1:00