October 5, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Every 2min, for 14min (7 sets):

1 Clean Deadlift + 1 Hang Sq Clean + 1 Split Jerk

Build over the course of the 7 sets to today’s heavy

B: Metcon (AMRAP - Reps)

For max reps + calories:

3min max cal row

-Rest 1min

3min max Ground to Overhead (R+155/105, Rx125/85)

-Rest 1min

3min to Sprint 500m

*for the run 1 point for every sec under 3min

Published by: Staff in Uncategorized

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