HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds For Quality:

3 Wall Walk

5 Shoulder Taps Each Side

:45 HS Hold

*Rest as needed between rounds

B1: Shoulder Press

Shoulder Press 5×5

*Start at 60% and work up

B2: Metcon (Weight)

Pendlay Rows 5×10

C: Metcon (Time)

50 Wallballs (R+20/14, Rx 16/12)

40 Front Rack Lunges (R+115/75, Rx 95/65)

30 Toes to Bar

20 Power Snatches

10 Burpees Over Bar