HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
7 Pausing Waiter Squats (Left) (2sec on the bottom)

14 Hollow Rocks

7 Pausing Waiter Squats (Right)

14 Hollow Rocks

50' Single Arm Overhead Carry (25' Each Arm)

B: Back Squat (Stamina)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 72% of Rep Max Back Squat

C: Metcon (Time)

21 Bar-Facing Burpees

21 Power Snatches (R+115/75, Rx 95/65)

15 Bar-Facing Burpees

15 Overhead Squat

9 Bar-Facing Burpees

9 Squat Snatches