HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Warm-up not for time
3 Steady Rounds

8 Calorie Bike/Row

4-8 Toes to Bar/K2E (try linking)

4 Empty bar muscle snatches

4 Empty bar snatch balance

B: Hang Snatch (Oly Lifting)

Find your 2RM Hang Snatch

C: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 6 Minutes

Climb the Ladder

3 Bar Facing Burpees

3 Shoulder to Overhead (R+155/105, Rx125/85)

6 Bar Facing Burpees

6 Shoulder to Overhead

9 Bar Facing Burpees

9 Shoulder to Overhead

12/12, 15/15, etc.