HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 3

1600m Row (divided anyway). Two people must be in the plank the entire row.

20 Wallball each person (divided anyway only one person works at a time)(R+20/14, Rx 16/12) – 10′ target

40 Unison Situps (arms interlaced)

20 Ring Rows each person (divided anyway only one person works at a time)

40 Unison KB Swings (R+53/36, Rx 44/26)

20 Hang Squat Cleans each person (divided anyway only one person works at a time) (R+95/65, Rx 75/55)

40 Unison Mountain climbers

20sec holds each person chin over pull up (grip anyway you want)

40 Unison Mountain climbers

20 Hang Squat Cleans each person (divided anyway only one person works at a time)

40 Unison KB Swings

20 Ring Rows each person (divided anyway only one person works at a time)

40 Unison Situps (arms interlaced)

20 Wallball each person (divided anyway only one person works at a time)

1600m Row (divided anyway). Two people must be in the plank the entire row.