HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

5 Minutes for quality
5 Push-up to Down Dog

10 Pausing Air Squats (2 Seconds in Bottom)

40 Single Unders (Sub Jumping Jacks)

B: Metcon (Time)

Cap 20 Min
50 KB DB Alt Sq Cleans (BB sq cleans)

100 Double Unders (Sub 200 single unders or 100 line hops)

50 Hand Release Push-ups (Sub Knee Pushups or 75 Plank Taps)

100 Double Unders

50 KB DB Alt Sq Cleans

C: Metcon (No Measure)

Alt On the min x 10:
1st min: max Bulgarian Split Squats (Tempo 4s down, up fast)(Left)

2nd min: max Bulgarian Split Squats (Tempo 4s down, up fast