HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Round
100m jog

12 Supermans

12 KB Goblet Pause Squats

B: Back Squat (Stamina)

Alternating "On the Minute" x 12 (6 Rounds)

Even Minutes - 3 Front Squats

Odd Minutes - 6 Back Squats

Barbell - 55% of 1RM on back sq for *both* lifts. Stick to 55%, this will go up next week.

Note: Stay disciplined with 55% throughout 6rds

C: Metcon (Time)

1000m Run

Directly into 10 Rounds:

3 Power Cleans (R+155/105, Rx125/85)

6 Pushups

9 Air Squats