HomeGrown CrossFit - Level 1 Group Class

Bowling Night
Friday February 19th 8-11PM At Bel Mateo Bowl
This will be a pre "Open" Soirée. No experience needed just come out and have a good time. Please let us know if you're interested so the proper amount of lanes can be reserved. Once you commit and put your name on the whiteboard at the gym your account will be charged $15. Thank you

A: Warm Up (No Measure)

3 Rounds

10 Supine Ring Rows

1min Hollow Holds accumulated time

B: Power Clean

Every 2min, for 20min (10 sets):

Power Clean x 1.1

(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

C: Metcon (Weight)

In teams of two, alternate sets to complete 4 each person of:

3 Hang Power Cleans

2 Front Rack Alternating Reverse Lunges

1 Shoulder to Overhead

400m Run

Choose the heaviest load you can successfully complete without dropping the barbell.

Record wt and time in the notes