HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

2min each Station, for 20min (5 sets of each):

Station 1 – Power Clean x 1.1.1.1

(rest 10sec between singles)

Station 2 – 2-3 Weighted Pull-Ups @ 21X0

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

Weighted Pull-ups

B: Metcon (Time)

3 Rounds

10 Power Cleans (R+155/105, Rx125/85)

10 Burpee Box Jumps (R+30/24,Rx24/20″)

* If you want an extra challenge do the PC unbroken