HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 DB Renegade Rows

10 DB Front Rack Lunges

10 DB S-Leg DL (5/side)

B: Metcon (Time)

Front Squat

For time

5x8 @70% 1RM

*Rack and unrack each set

with as little rest as possible.

C: Metcon (5 Rounds for distance)

Every 3min for 15min (5 Rounds)
30 Jump Split Lunges

3 Rope Climbs

Max distance Row or Bike in remaining time

No Rest