HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round (Empty Barbell)
5 Good Mornings

5 Snatch grip behind the head press

5 OHS

5 Snatch Balance

B: Metcon (Weight)

Snatch Complex
1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

Every :90 for 9 Minutes

2 Rep @ 75%+ of 1RM

You can build throughout sets

C: Metcon (3 Rounds for time)

Interval
For Time

3 Rounds

50 Wallballs (R+20/14, Rx 16/12)

50/40 Calorie Row or Bike

Rest 2:00