HomeGrown CrossFit - CrossFit

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A: Muscle Snatch (Technique)

On the Minute x 5:

3-Position Muscle Snatch (hi hang, knee, floor)

3 Overhead Squats

Record heaviest Muscle Snatch complex

B: Metcon (Weight)

On the Minute x 7:
Power Snatch

Overhead Squat

Squat Snatch

*build up if possible

Record heaviest complex

C: Metcon (Time)

25' Double DB Front Rack Walking Lunge (R+50/35, Rx 40/25)

3-6-9-12-15-18-21: Strict Pull-ups

* (25' =wall ball wall to post in the center of room)