HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Every 3min, for 15min (5 sets):

4-6 Pause Front Squats @ 31X1

~85-90%1RM

Build to today’s heaviest at the prescribed tempo – 3sec descent, 1sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (3 Rounds for reps)

3 Rounds

Against a 3min running clock, complete…

Row 500m

Max DB Ground to Overhead (R+55/35, Rx 45/25)

*Use 2 DBs

Rest 3min between sets.