HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Ring Muscle-Ups or pull ups

1 Attempt for Max Reps (Kipping)

B: Back Squat (Stamina Squats)

4 Rounds:

9 Back Squats @ 65% 1RM Back Squat

Treat this as "for time". Rest as little as needed to maintain unbroken sets.

C: Metcon (Time)

3 Rounds
40/30 Calorie Row or Bike

20 Lateral Burpees Over DB

10 Single Arm Alt DB Snatch (R+80/60, Rx 50/30)