HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:30 Seconds Front Plank Hold

:30 Seconds Overhead Squat Hold with pvc

:30 Seconds Superman Hold

B: Power Snatch (Complex)

On the 1:30 x 5 Sets:

1 "3-Pause" Power Snatch

1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level

2nd Pause (2 Seconds): Jumping Position (Pockets)

3rd Pause (2 Seconds): Catch Position

Record heaviest complex

C: Metcon (Time)

3 Rounds
800m Run

21/15 Calorie Row Bike Ski

then

5 Rounds

7 Thrusters (R+75/55, Rx 65/45)

7 Pull-ups

7 Burpees