HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Bench Press

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

Bench Press

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 1 rep @ 93-95%

*Set 5 – 1 rep @ 97-99%

*Set 6 – 1 rep @ 102% or more

B: Metcon (4 Rounds for reps)

4 Rounds for max reps of:

60sec of Rowing for Calories

Rest 15sec

60sec of Push-Ups

Rest 15sec

60sec of Strict Supinated-Grip Pull-Ups

Rest 90sec

*This portion will take exactly 20 minutes.