HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

Front Squat

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight;

Rest 1min between sets and work on mobility to prepare for Part B.

B: Metcon (Time)

2 Rounds

500m Run

30 Ring Dips

20 R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts

Rest 2min between sets