HomeGrown CrossFit - CrossFit

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A: Front Squat

Tempo (5/3)

5 sec decent/3 sec pause at the bottom

Build to a heavy set of 3

Allow 30min of (Work/Rest)

B: Metcon (2 Rounds for reps)

Conditioning
AMRAP 5

15-12-9

KB Swing (R+70/53, Rx 53/35)

Front Squats (R+155/105, Rx 135/95)

Rest 3 min

AMRAP 5

15-12-9

KB Swing (R+70/53, Rx 53/35)

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