HomeGrown CrossFit - CrossFit

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A: Hang Power Snatch

5x (1 Hang Power Snatch + 1 Snatch Balance + 1 Sq Snatch)

*Start at 60% and work up

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10

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

15 KB Swings (Russian) (R+70/53, Rx 53/44)

9 Ring Dips

C: Metcon (No Measure)

20 Straddle V-Ups

30 V-Ups

40 GHD Situps or ab mat sit ups

30 GHD Hip Extension

20 Glute Ham Raise