October 11, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Every 2min, for 24min (12 sets):

1 Power Clean + 1 Split Jerk

*Build over the course of the 12 sets to today’s heavy.

*Record PC

B: Metcon (3 Rounds for time)

Every 5min, for 15min (3 sets):

15 Pull-Ups

30 Push-Ups

45 Air Squats

Complete each set as quickly as possible and note times for each round.

*If you can not complete to work in the given time next round -5 reps from each movement Example: 10 Pull-Ups, 25 Push-Ups, 40 Air Squats. Keep -5 reps each rounds unlit you can complete work in the given time.

Published by: Breanne Feudale in Uncategorized

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