HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Pausing Snatch Pulls
10 Sets of 1

Pause (2) sec above knee level. (Empty bar)

B: Power Snatch

On the 1:30 x 7 Sets:

1 Hang Snatch Pull

1 Hang Power Snatch

Note: Record heaviest complex

C: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
12/9 Calorie Row/Bike

9 T2B

3 Thrusters (R+135/95, Rx 115/75)