HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds for Quality
10 Cossack Squats

10 DB/KB Waiter Squats (5 Reps Each Side)

B: Front Squat (Tempo)

On the Minute x 9:

1 Tempo Front Squat

Build from last week. Same tempo, with higher percentages.

Tempo:

* 5 Seconds Down

* 2 Second Pause

* Aggressively Stand

Record heaviest weight

C: Metcon (Time)

1000m Run Row Bike Ski

15 Chest to Bar Pull-Ups,

2 Deadlifts (R+ 315/205, Rx225/155)

1000m Run Row Bike Ski

15 Chest to Bar Pull-Ups,

4 Deadlifts

1000m Run Row Bike Ski

15 Chest to Bar Pull-Ups

6 Deadlifts

1000m Run Row Bike Ski

15 Chest to Bar Pull-Ups

8 Deadlifts

1000m Run Row Bike Ski

15 Chest to Bar Pull-Ups

10 Deadlifts

TIME CAP: 35 min