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

Tempo:

* 5 Seconds Down

* 2 Second Pause

* Aggressively Stand

Record heaviest weight

C: Metcon (No Measure)

3 Rounds
1 Minute Wallballs (R+20/14, Rx 16/12)

1 Minute Alt DB Snatches (R+50/35, Rx 40/25)

1 Minute Burpees

1 Minute Single Arm DB Hang Clean & Jerks (R+50/35, Rx 40/25)

1 Minute Calorie Row Bike Ski

1 Minute Rest