HomeGrown CrossFit - CrossFit

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A: Hang Power Clean (Complex)

On the 1:30 x 5 Sets:

1 Hang Clean Pull

1 Hang Clean High Pull

2 Hang Power Cleans

Note: Record heaviest complex

B: Metcon (3 Rounds for reps)

Part #1

AMRAP 4:00

27 Hang Power Cleans (R+95/65, Rx 75/55)

27 Lateral Burpees Over Hurdle

27/21 Calorie Row or Bike

Rest 2:00

Part #2

AMRAP 4:00

21 Hang Power Cleans (R+115/75, Rx 95/65)

21 Lateral Burpees Over Hurdle

21/15 Calorie Row or Bike

Rest 2:00

Part #3

AMRAP 4:00

15 Hang Power Cleans (R+135/95, Rx 115/75)

15 Lateral Burpees Over Hurdle

15/12 Calorie Row or Bike