HomeGrown CrossFit - CrossFit

A: Back Squat

Back squat 10-8-6-4-2

*Start at 60-70% and go up each set

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

3, 6, 9, 12, 15…

Pull-ups

Push Up

DB Double Arm OH Squat (R+45/25, Rx 35/15)

Rest 2min

Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

3, 6, 9, 12, 15…

Pendlay Rows

V-ups