HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

Snatch Skills
EMOM14

Min 1 - 7 (1 x Overhead Squat)

Min 8 - 14 (2 x Snatch Balance)

Rest 3min

EMOM7

2 x Hang Squat Snatches

Build to a Heavy Set of 2

Record Heavy Set of 2

B: Metcon (Time)

Conditioning
Only 5 rounds of Cindy, then

30 Overhead Squats (R+ 135/95, Rx 115/75)

20 KB American Swings (R+ 70/53 Rx 53/35)

Note: 1 round of Cindy = 5 pull-ups+10 pushups+15 air squats