March 1, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Squat Clean

Take 15min to build to today’s 1RM Sq Clean or Power Clean

B: Metcon (Weight)

EMOM for 15min:

Min 1 – 5 Power Cleans @ 65-75% of today’s 1RM

Min 2 – 200m Run (4x50m)

Min 3 – R+ 20 Ring Dips

(modify ring dips to number that can be performed in 45sec or less)

*Record wt of Power Clean

Published by: Staff in Uncategorized

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