HomeGrown CrossFit - CrossFit

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A: Overhead Squat

Build to a Heavy Double

B: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 9

1 Ring Muscle Up + 1 Squat Snatch (R+135/95, Rx115/75)

2 Ring Muscle ups + 2 Squat Snatches (R+135/95, Rx115/75)

3 Ring Muscle Ups + 3 Squat Snatches (R+135/95, Rx115/75)

Contnue to ADD 1 REP per round

C: Metcon (No Measure)

Conditioning
3 rounds

30 Barbell Good Mornings

15 Ring Dips.