HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
:30 Wall sit

:60 Hollow Hold

:90 Plank Hold

B: Front Squat

5×3 (Start around 85%)

Rest as needed

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 Min
15/10 Calories on Row/Bike

10 Chest to Bar Pull Ups

5 Tire Flips