HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds for Quality
:20 Sec L-Sit b/t boxes

:30 Sec Wall-Facing Handstand Hold

:40 Double DB/KB Static Squat

B: Overhead Squat (Pausing)

5 Sets of 1

*10 Second Pause in Bottom

*build up

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
16 Overhead Squats (R+95/65, Rx 75/55)

16 Box Jumps (R+24/20, Rx20/16)

16 Front Rack Reverse Step Lunges

16 Box Jumps