HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Round
40 Banded Pull-Aparts (at chest)

40 Banded Push Downs (attach band to pull up rig)

B: Metcon (Weight)

Weighted Pull-Up + Front Squat

Alternating OTM for 10min

Even - 5 Strict Weighted Pull-Ups

Odd - 5 Front Squats

*build up in wt

Note: Record heavy 5 reps/Front squats

C: Metcon (Time)

3 Rounds
50' DB OH Walking Lunge (left arm) (R+50/35, Rx 40/25)

10 Single leg DB DL (Left leg)

10 Single leg DB DL (Right Leg)

50' DB OH Walking Lunge (right arm)

20 Alt DB Renagade Rows

*Renagaed Row = in prone position left arm row, right arm row

*50'=wall ball wall to pullup rig