HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round (Empty Barbell or PVC)
5 Good Mornings

5 Snatch grip behind the head press

5 OHS

5 Snatch Balance

B: Power Snatch

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set #1 - 60%

Set #2 - 63%

Set #3 - 66%

Set #4 - 69%

Sets #5+6+7 - 69-75%, "based on feel".

Note: Record Sets 5 - 7

C: Metcon (3 Rounds for time)

Tres Leches
On the 0:00... Part #1:

30 Clean & Jerks (R+135/95, Rx 115/75)

On the 10:00... Part #2:

30 Strict HSPU

30 Bar Muscle-Ups (No Bands - Scale C2B Pull-ups)

On the 20:00... Part #3:

1 Mile Run

*Track all three completion times. Every second counts.