HomeGrown CrossFit - CrossFit

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A1: Front Squat

Pause Front Squat 4×3

*3 second pause in the bottom

*Start at 70% of 1RM Front Squat and work up

A2: Metcon (No Measure)

4 Rounds For Quality:

10 Hollow to Arch Swings

8 Hanging Knee Raises

6 Knees to Elbow

4 Toes To Bar

B: Metcon (Time)

5 Rounds

250m Row

16 Single arm DB OH Squats (8R/8L) (R+50/35, Rx 45/25)

30 Double Unders