HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

400m Run

20 empty bar/PVC Good Mornings

400m Run

20 empty bar/PVC OHS

B: Hang Power Snatch (Complex)

On the 1:30 x 7 Sets:

1 Snatch Pull

1 Hang Power Snatch

Note: Record heaviest Hang Power Snatch

C: Metcon (Time)

10 Rounds of* "CTB Cindy"

*5 C2B Pull ups

10 Push ups

15 Squats

then right into

50/35 Calorie Row Bike Ski

30 Power Snatches (R+115/75, Rx 95/65)