HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds
10 Barbell Bent Over Rows

10 DB Weighted Glute Bridges

10 DB Weighted Sit-Ups

B: Snatch

Alternating "On the Minute" x 10 (5 Rounds):

Minute 1 - 3-Position Power Snatch

Minute 2 - 3-Position Squat Snatch

*3-Position - In each variation, the starting positions are the same - high hang (pockets), hang (knee), and floor.

Note: Record heaviest 3-Position Squat Snatch

C: Metcon (Time)

Lucky 7's
5 Rounds

7 DB Clusters (R+60/40, Rx 50/30)

7 Bar Muscle-Ups (SUB C2B pull ups)

*only one head has to touch ground Cluster=sq clean thruster