HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 BB Reverse Lunges

10 BB Good Mornings

10 Seated Banded Lat Pull Downs

B: Squat Snatch

EMOM for 12 Minutes

1 Rep at 70-80%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16 Minutes

50′ DB Front Rack Lunge Steps (R+50/35, Rx 40/25)

12 Lateral Burpees over your DBs

3 Strict Muscle Ups

*for the strict MU you will need a fales grip