HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Every 2min, for 16min (8 sets):

Split Jerk

*Set 1 – 3 reps @ 50-60%

*Set 2 – 3 reps @ 60-70%

*Set 3 – 2 reps @ 70-75%

*Set 4 – 2 reps @ 75-80%

*Set 5 – 1 rep @ 80-85%

*Sets 6-8 – 1 rep @ 85-90%

(focus on perfect footwork and mechanics)

*Record heaviest

B: Metcon (Time)

3 Rounds:

400m Run

15 Push Presses (R+135/95, Rx 115/75)

15 Burpees Over the Barbell