HomeGrown CrossFit - CrossFit

A: Squat Snatch

Muscle Snatch 5-5-5

Hang Power Snatch 4-4-4

Power Snatch 3-3-3

Hang Snatch 2-2-2

Sq Snatch 1-1-1

*work up in wt with perfect form

B: Metcon (No Measure)

2 Rounds For Quality:

30 Hollow to Arch Swings

20 Hip to Rings

1-8 Muscle Ups or attempts

C: Metcon (Time)

500m Run

21 Wall balls (R+20/14, Rx 16/12)

12 MU

15 Wall balls

9 MU

9 Wall balls

6 MU

500m Run