HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
10 DB Single Leg DL (5/side)

10 DB Single Arm Overhead Squats (5/side)

10 Supermans with one DB

B: Power Snatch

EMOM for 10 Minutes

1 rep @ 75%+

C: Metcon (4 Rounds for reps)

Every 3min for 4 Rounds
Run 400m

Max S-Arm DB Hang Clean and Jerk in remaining time (R+50/35, Rx 40/25) switch arms as needed

Rest 1 min

*DO NOT DROP DB