HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Alternating On the min x 8 (4 Rounds):

Minute 1: 2 Pausing Clean Pulls (2sec above knee) build heavy

Minute 2: 50' Handstand Walk or 5 Wall Walks

B: Power Clean

On the 1:30 x 6 Sets:

1 Clean Pull

1 Power Clean

1 Hang Power Clean

* build up

Record heaviest set

C: Metcon (3 Rounds for reps)

AMRAP 4min x 3

Resting 2:00 between:

15 Burpee Box Jump Overs (R+24/20, Rx20/16″)

15 Power Cleans

20/15 Cals Row Bike Ski

Round 1: R+135/95, Rx 115/75

Round 2: R+115/75, Rx 95/65

Round 3: R+95/65, Rx 75/55