HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

10 GHD Hip Extension

10 Glute Ham Raise

1 min Hollow hold

B: Back Squat

Backsquat – 5×3@ 70%

C: CrossFit Games Open 16.3 (AMRAP - Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
*If you are participating in the Open do not go to hard. Work on technique

CrossFit Games Open 16.3 Scaled (AMRAP - Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.