October 19, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Every 3min, for 18min (6 sets):

3 Front Squat @ 32X1

Try and have all set 80-95%

Build to today’s heaviest triple at the prescribed tempo – 3sec descent, 2sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (3 Rounds for time)

Every 4min, for 12min (3 sets), for times:

10 Strict Pull-Ups

25 KBS (R+70/53, Rx 53/44)

50 Air Squats

*Record time each round

Published by: Breanne Feudale in Uncategorized

Leave a Reply

The dream is free. The hustle is sold separately.


Give us a call or shoot us a text


Send us an email


Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]