HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
20 Banded Pull-Aparts

:30 Second Hollow Hold

100m Single Kettlebell Farmers Carry (change at 50m)

B: Metcon (Weight)

Barbell Complex
On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks

*build wt

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
3 Power Cleans (R+135/95, Rx 115/75)

3 Front Squats

3 Push Jerks

15 Toes to Bar