HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
30 Mt Climbers

20 Sit Ups

10 Good mornings (empty bar)

5 Muscle Snatch

B: Metcon (4 Rounds for weight)

Snatch Complex
1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

Every 2:00 for 8min (4 Rounds)

3 Reps @ 70%+ of 1RM

You can build throughout sets

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min
15 Toes to Bar

10 Power Clean (R+135/95, Rx 115/75)

5 Bar Muscle Ups