HomeGrown CrossFit - CrossFit

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A: Front Squat (On the 1:30 x 7 Sets)

Set 1 (On the 0:00): 3 Reps @ 79%

Set 2 (On the 1:30): 1 Rep @ 84%

Set 3 (On the 3:00): 3 Reps @ 79%

Set 4 (On the 4:30): 1 Rep @ 87%

Set 5 (On the 6:00): 3 Reps @ 79%

Set 6 (On the 7:30): 1 Rep @ 90%

Set 7 (On the 9:00): 12 Reps @ 64%

*Percentages based on 1RM Front Squat.

Note: Record Set 6

B: Metcon (Time)

For Time: (23 Min Cap)
30 Power Snatches (R+95/65, Rx 75/55)

10 R+ Ring Muscle-ups (Rx 10 Chest to Bar Pull-ups, Scale to pull ups or banded pull ups)

30 Power Clean and Jerks

10 Ring Muscle-ups

30 Thrusters

10 Ring Muscle-ups

B2: Metcon (AMRAP - Rounds and Reps)

HOME METCON
AMRAP 15

30 Alt DB Power Snatches

10 DB bent over Rows

30 DB Hang Clean and Jerks (15 R, 15L)

10 DB bent over Rows

30 Single DB Thruster (15 R, 15L)

10 DB bent over Rows