HomeGrown CrossFit - CrossFit

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A: Front Squat

Heavy Set at Each: 5-4-3-2-1

B: Metcon (No Measure)

Conditioning
AMRAP 4:

21/15 Cal Rowing or Assault Bike or 400m run

21 T2B

21 Front Squats (R+115/75, Rx 95/65).

Rest 4 minutes.

AMRAP 4:

15/12 Cal Rowing or Assault Bike or 250m run

15 T2B

15 Front Squats (R+135/95, Rx 115/75)

Rest 4 minutes

AMRAP 4:

9/6 Cal Rowing or Assault Bike or 100m run

9 T2B

9 Front Squats (R+155/105, Rx125/85)

B: Metcon (No Measure)

Conditioning
AMRAP 4:

21/15 Cal Rowing or Assault Bike or 400m run

21 T2B

21 Front Squats (R+115/75, Rx 95/65).

Rest 4 minutes.

AMRAP 4:

15/12 Cal Rowing or Assault Bike or 250m run

15 T2B

15 Front Squats (R+135/95, Rx 115/75)

Rest 4 minutes

AMRAP 4:

9/6 Cal Rowing or Assault Bike or 100m run

9 T2B

9 Front Squats (R+155/105, Rx125/85)

*Note: Record Reps/Rounds in Notes