HomeGrown CrossFit - CrossFit

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A: Hang Power Snatch

On the Minute x 8:

2 Hang Power Snatches

Technique based loads.

Note: Record heaviest set

B: Metcon (No Measure)

EMOM 30
Min 1: 15 DB Bench Press *Should be tough but unbroken

Min 2: 15/12 Cal Row *Scale to 12/10 - :40ish seconds work

Min 3: Max Barbell Curls (R+45/35, Rx 33/15)*Approx 10-20 Reps

Min 4: 15 Russian KB Swings (R+70/53, Rx 53/44)

Min 5: 12/10 Cal Bike or Ski

Min 6: Rest