HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

2 Steady Rounds
10 Pendlay Rows (all with empty barbell)

10 Snatch Pulls

10 Power Snatch

10 Snatch Balance

B: Squat Snatch

4×2 @ 60-70% of 1RM

With pause at knee

Drop and reset

Then

4×1 @ 80-90% of 1RM

C: Metcon (Time)

1000m Run

25 Strict Handstand Push-Ups

750m Run

20 Strict Handstand Push-Ups

500m Run

15 Strict Handstand Push-Ups

250m Run

10 Strict Handstand Push-Ups

100m Run

5 Strict Handstand Push-Ups