HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch

Every 3 min for 18 Min ( 6 Sets)

Hang Squat Snatch w/ 3 sec hold at the botton (squat position)

Set 1: 3 Reps @ 60%

Set 2 & 3 : 3 Reps @ 65%

Set 4,5 & 6: 3 Reps @ 70%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 min

30 Alt DB Snatch (R+55/35, Rx 45/25)

20 Ring Dips

10 Burpee Pull up

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES THEY WILL BRAKE!