HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Mobilize Thoracic spine

Then

1 Steady Round

10 Wall Ball (R+20/14, Rx 16/12)

20 DU

10 kipping on bar or rings

B: Metcon (Weight)

Barbell Complex
Keep going up in the follow complex until failure. Bar can not touch the ground in the middle of the complex.

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

150 Wallballs (R+20/14, Rx 16/12)

90 Double Unders

30 Muscle Ups