HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
3 Steady Rounds

Row 400m

10 HR Push Ups

10 Alt Lunges empty bar on back (5 each leg)

10 Ring Rows

B1: Back Squat

5×5 @ 75%

B2: Metcon (No Measure)

Conditioning
10 Deficit Push Ups (two 45# plates or two 25# plates) (Control eccentric, speed on concentric)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min
40 Bar Facing Burpees

30 Overhead Squats (R+125/85, Rx115/65)

Max DB Box Step Overs in remaining time

(R+24/20, Rx20/16) with (R+45/25, Rx 35/15-2 dumbbells)