HomeGrown CrossFit - CrossFit

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A: Overhead Squat (Tempo)

5 Sets of 1

Start around 60-65% of your 1RM. Build throughout sets

* Tempo: 5 Sec Down, Stand Fast

*Scale to FRONT SQUATS with same tempo

* Rx+ After Each Set: 3-5 Bar Muscle-ups

Note: Record heaviest set of 1

B: Metcon (Time)

3 Rounds
15 Overhead Squats (R+75/55, Rx 65/45) Rx+95/65lbs

15 Supine Ring Row

5 Sandbag over 40' box (R+150/100, Rx75/50)

400m Run

* R+ after throwing sandbag over you have to climb over boxes

* Scale box heights if needed and use jerk block for climbing over