HomeGrown CrossFit - Level 1 Group Class
This is the Last week of the Lurong Challenge
A: Hang Clean (EMOM for 10min:)
Even Min – 1 Hang Sq Clean + 1 Power Clean + 1 Sq Clean
(build to work as heavy as possible)
Odd Min – 5-10 Ring Dips
A: Metcon (AMRAP - Reps)
Against a 3-minute running clock, complete as many rounds through the following ladder:
1 Hang Power Clean + 1 Front Squat
1 Hang Power Clean + 2 Front Squats
1 Hang Power Clean + 3 Front Squats etc...
Rest 3 minutes between sets, and complete a total of 3 Rounds.
*Recommended wt. (R+175/115, Rx145/95)
*Record total reps
Published by: Staff in Uncategorized