HomeGrown CrossFit - CrossFit

A: Front Squat

5x (1 Pause Front Squat + 1 and 1/4 Front Squat + 1 Front Squat)

*Start at 70% of 1RM FS and build

*3sec hold at bottom of pause

B: Metcon (Time)

4 Rounds

8 Deadlifts (R+ 225/155, Rx 165/125)

14 DB Alt Snatches (R+55/35, Rx 45/25)

250m Run

C: Metcon (No Measure)

Accumulate 3:00 in an L-Sit

Accumulate 3:00 in a HS Hold

Accumulate 3:00 Hanging from Bar or Rings