HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Hang Clean (Technique)

On the 1:30 x 5 Sets:

1 Pausing Clean Pull (Pause at knee 2sec)

1 Hang Squat Clean

1 Front Squat

Note: Record heaviest Hang Squat Clean

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min
60 Double Unders (sub 120 singles)

30/24 Calorie Row Bike Ski

5 Power Cleans (R+165/110, Rx145/85)

5 Hang Squat Cleans

5 Squat Cleans