February 19, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

Tonight Friday Feb 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. The lanes have been reserved!!! Two lanes will be open at 8PM and two more at 9 PM. We have all lanes for 2hrs. Once you commit and put your name on the whiteboard at the gym your account will be charged $15. Thank you

A: Snatch Balance

Every 2min, for 12min (6 sets of):

2-3 Snatch Balance

Build over the course of the sets to today’s heaviest double or triple.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

5 Push Jerk (R+155/105, Rx125/85)

10 Box Jumps (R+24/20″, Rx20/16")

15 KBS (R+53/35, Rx44/26)

C: Metcon (Weight)

EMOM 6min:

Min 1 – 10 Supine Ring Rows

Min 2 – 100ft Bottom’s Up Kettlebell Carry each arm (L arm down, R arm back)

*100ft=length of the gym, pull-up bar to wall ball wall and back

*Record KB Carry

Published by: Staff in Uncategorized

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