HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

3 Rounds

6-8 Deadlift @ 2011

~75-85%1RM

*Try and keep wt the same for all sets

Rest 90sec

10-20 Ring Dips

(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)

Rest 90sec

*Prescribed tempo – 2sec descent, 0sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.

B: Metcon (Time)

3 Rounds

500m Row

15 Hand-Release Push-ups

25 Kettlebell Swings (R+70/53, Rx 53/44)

Perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings.

*Record finishing time for both of you