HomeGrown CrossFit - CrossFit

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A: Power Clean (Technique)

On the 1:30 x 7 Sets:

30 Double-Unders (Sub 60 Single unders)

3-Position Power Clean*

*3-Position Clean:

1 High Hang Power Clean (high thigh)

1 Hang Power Clean (knees)

1 Power Clean (floor)

Record heaviest complex

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
9 Strict Pull-Ups

12 Hang Power Cleans (R+135/95, Rx 115/75)

9 Strict Handstand Pushups

21 Deadlifts