October 1, 2015 - No Comments!

10.1.15

HomeGrown CrossFit - Level 1 Group Class

LURONG Workout 3

A: Metcon (Time)

Chipper Completion for Time

50 Wall Balls | Med Ball Cleans

50 Alt DB Snatches

50 Alt. Pistols | Single Leg Sq Touchdowns | Air Sq

50 C2B PU | Pull Ups | Ring Rows

*15min Time Cap

MEN/WOMEN

L3

WB 20# at 10'/14# at 9'

DB Snatch 70/50#

50 Pistols (alt.legs)

50 C2B PU

L2

WB 20# at 9'/14# at 8'

DB Snatch 50/35#

Alt. Single Leg Squat Touchdowns

Pull Ups

L1

Med Ball Cleans 20/14#

DB Snatch 25/15#

Air Squats

Ring Rows

R+=L3,Rx=L2,Scaled=L1

Published by: Staff in Uncategorized

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