Announcements

July 29th Rise Up workout to rescue kids from sex trafficking & sexual exploitation. Donate at https://crossfitour.com/rise-up-get-fit-save-kids/

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

1:00 Echo Bike

15 Banded Goodmornings

8 Walking Inchworm to Hollow Body (1sec pause)

8/8 Single Arm Ring Rows

B: Metcon (No Measure)

Weightlifting + Gymnastics (20:00 Clock)

Part A) 5 Sets

Muscle Snatch + Snatch Balance + High Hang Snatch

6 Ring Kip Swings

*increase load on the barbell on each set

into..

Part B) 5 Sets

3 Squat Snatch

3 ( Ring Muscle-Up Linking Drill + Low Ring Transition )

*increasing loads on the barbell to 75% of 1RM Snatch

C: Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
RMU Scale Option: 9-7-5 Strict Pull Up + Strict Dips)

5:00-10:00 Minutes

Time Cap: 15 min