HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

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

Power Clean x 1.1

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

B: Metcon (Weight)

In teams of 2, alternate sets to complete 4 Rounds each of:

3 Hang Power Cleans

2 Alternating Reverse Lunges

1 Shoulder to Overhead

Run 400m

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

*Record wt. and time together in notes.

C: Metcon (No Measure)

3 Rounds

10 Supine Ring Row @ 2111

40-60sec Hollow Holds

Rest 30sec

*prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.