HomeGrown CrossFit - CrossFit

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A1: Hang Clean

Hang Sq Clean 7×2

*Stay in the 70-80% range

A2: Metcon (5 Rounds for reps)

5x 5-7 R+Unbroken Bar Muscle Ups (SUB 5-7 Strict Pull Ups)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

45 Double Unders

20 Wallballs (R+20/14, Rx 16/12)

10 Alt Jump Split Lunges

C: Metcon (No Measure)

21-15-9

GHD Situp

Ring Dip

Snatch Pendlay Rows (You pick Wt.)