HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

500m row (conversational pace)

12-15 GHD Back Extensions or superman's

3 Strict HSPU + Max Kipping HSPU

*Add deficit if possible.

* you should ONLY be kipping if you can do 3 strict HSPU

*Cap kipping to 12

*perform in any order

****Time Cap 10min****

B: Hang Snatch

E2MOM for 30min

(1 Hang Sq Snatch + 1 Sq Snatch) @ 70-75%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min

7 Front Squats (R+135/95, Rx 115/75)

7 Burpees Over Bar

7 C2B Pullups