HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
9 Romanian Deadlifts

15 Weighted Glute Bridges

27 Sit-Up

B: Front Squat (Tempo)

5 Sets:

1 Tempo Pausing Front Squat

1 Front Squat

Tempo: 5sec negative, 3 sec pause in bottom. Regular stand.

Note: Record heaviest complex

C: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
(Rx45/35, Scaled 35/15)