HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Every 2min, for 10min (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

*Record heaviest wt

followed by…

Back Squat

Every 2min, for 4min (2 sets):

4-5 Back Squat @ 80-85%

B: Metcon (AMRAP - Reps)

2 Rounds

AMRAP 3min:

10 Ground to Overhead (R+95/65, Rx 75/55)

10 Overhead Squats

10 Burpees

Rest 3min b/t sets, and complete a total of 2 sets. Start the second set where you left off when time ran out on the first.