HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

4 Rounds

6 Pause Front Squats @ 31X1

Rest ~1min b/t sets

All 4 Rounds should be heavy, working sets. ~85%1RM

Prescribed tempo – 3sec descent, 1sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (AMRAP - Rounds and Reps)

Against a 10min running clock, complete the following:

Row 1000m

immediately followed by…

AMRAP:

40 Double-Unders (Scale 80 Singles +20 Attempts of DU)

30 Wall Ball (R+20/14, Rx 16/12)

20 Ring Dips