HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30s Slow Air Squats

:30s Spiderman

:30s Down Dog with calf stretch

3 Rounds

:30s Jumping Jacks

:30s Squat Jumps

:30s Mt Climbers

B: Metcon (Time)

On the min For 12min
6 KB DB Thrusters (hold both heads of DB or single arm thrusters each arm (BB thrusters)

6 KB DB Alt Power Snatches (BB power snatch)

6 Burpees

* If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

OR

* Complete 12 Rounds for time.

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 8
max Strict HSPU or KB BB DB Press

every minute, complete 10 lemon squeezers

*start with lemon squeezers