HomeGrown CrossFit - CrossFit

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A: Back Squat

10 reps @ 75%

8 reps @80%

6 reps @85%

4 reps @ 90%

2 reps @95%

Rest 1-2 minutes between sets

Note: Record 2 reps

B: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 7

7 x Front rack lunges (R+ 135/95, Rx 115/75)

7 x Box Jump Overs (24/20, 14/12)

C: Metcon (No Measure)

Midline
Tabata

0:20 sec Vups

0:10 sec: Abmats

Rest 1 min

50 x Straight Jump or Roll to Candlesticks