HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

Every 3min, for 18min (6 sets) of:

5 Deadlifts Keep @ 75-80%

1-5 Tall Box Jumps

(Jump up, step down with support. Use jerk blocks if needed and build up in height with plates)

B: Metcon (AMRAP - Reps)

With a running clock Max Reps of

AMRAP 5min of 25m shuttle Runs (1 foot must cross the line at each turn)

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 4min of Power Cleans (R+155/105, Rx125/85)

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 3min of V-ups

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 2min of MU or Strict Pull ups

Rest 2min

Metcon (Time)

AMRAP 1min Unbroken Plank