HomeGrown CrossFit - CrossFit

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A: Hang Power Snatch (On the 1:00 x 5 Sets)

3 Hang Power Snatches

Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 65% of 1RM Snatch

Note: Record Sets 3-5 at 65%

B: Metcon (Time)

30min Cap
*all movements are with one DB

250m Run

90 Double Unders (180 Singles)

250m Run

80 Hollow Rocks

250m Run

70 DB Single Arm Push Press (R+50/35, Rx 40/25), (35R, 35L)

250m Run

60 Alt Forward Step DB Goblet Lunges

250m Run

50 Alt DB Power Snatch (25R, 25L)

250m Run

40 GHD Hip extensions

250m Run

30 DB Suitcase Deadlift (15R, 15L)

250m Run

20 DB Single Arm Devil Press (10R, 10L)

250m Run