HomeGrown CrossFit - Level 1 Group Class

Thanksgiving Thursday the 26th we will be closed.
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Back Squat

Take 12min to build to 85-90% of your 1-RM Back Squat

and then…

3 Rounds

3 Back Squat @ 85-90% 1-RM

Rest 1min

12 Bench Single-Arm DB Bent over Rows (12 each arm)

Rest 1min

B: Metcon (Time)

1000m Run

followed immediately by . . .

3 Rounds

30 DU (Scale 60 single+15 attempts)

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

10 Strict Handstand Push-Ups

*15min time cap