HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Hollow to Superman on pull up bar. If ready work on the pull for the bar MU.
10 Alt HS Shoulder Taps on ground or on wall
10 One DB OHS ( 5 each arm)
B: Squat Snatch
On the 2:00 x 7 Sets:
25' Handstand Walk
3 Bar Muscle-Ups
1 Squat Snatch
*build up on the Sq Snatch
*RECORD heaviest Sq Snatch
C: Metcon (Time)
2 Rounds:
8 Power Snatches (R+155/105, Rx125/85)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (R+125/85, Rx115/65)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (R+95/65, Rx 75/55)
8 Bar Facing Burpees
Published by: Breanne Feudale in Uncategorized