HomeGrown CrossFit - CrossFit

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A: Overhead Squat

OH Squat 5×3

*Stay in the 75-85% range

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

50 HSPU

40 Alt Pistols

30 GHD Back Ext

20 Burpees

C: Metcon (No Measure)

EMOM 12

1- 2-3 Strict Ring Muscle Ups or Banded Strict Ring Muscle Ups (low rings)

2- 10-20m HS Walk or 3-5 Wall Walks

3- 15-20 V-Ups