HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1000m Row/Run

then

AMRAP 7 Minutes

Max Sets of 10-5 Unbroken Push Ups

B: Back Squat (Stamina)

Alternating On the Minute x 12

Minute 1 - 2 Front Squat

Minute 2 - 4 Back Squats

*Barbell: 75% of Max Back Squat (on both lifts).

C: Metcon (Time)

3 Rounds
400 Meter Run

12 Dumbbell Alt Power Snatches (R+60/40, Rx 50/30)

21 Single Dumbbell Squats