HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Round
Jog 100m

12 Supermans

12 KB Goblet Pause Squats

B: Back Squat

3 Back Squats @ 79%

2 Back Squats @ 82%

1 Back Squat @ 85%

3 Back Squats @ 82%

2 Back Squats @ 85%

1 Back Squat @ 88%

Note: Record heaviest lift at 88%

C: Metcon (Time)

3 Rounds
50' Single Arm DB OH Walking lunges (left)(R+50/35, Rx 40/25)

50' Single Arm DB OH Walking lunges (right)

10 Supine Bar or Ring Pausing Rows (2s pause at the top)

Rest 1:00 between sets.

*try to be as parallel as possible on the supine rows