HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds
5-10 Strict Toes to Bar

:15 Second Chin Over Pull-up Bar Hold

:30 Second Hollow Hold

:45 Second Overhead Squat Hold

B: Power Snatch (Technique)

B1) Snatch Pull - 3 Sets of 3

B2) Snatch High Pull - 3 Sets of 3

B3) Power Snatch - OTM x 8: 2 Reps

Note: Recored heaviest Power Snatch for 2 reps

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min
20 DB Alt Snatches (R+50/35, Rx 40/25)

15/12 Cal Row Bike Ski

20 Single DB Box Step-Ups (R+24/20, Rx20/16)

9 Bar Muscle-ups