HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

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

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Record heaviest wt.

Then rest 2min before starting…

Back Squat

Every 3min, for 6min (2 sets) of:

1 Back Squat 100-105%

B: Metcon (Time)

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

25 Toes to Bar

40 Wall Ball

20 Toes to Bar

30 Wall Ball

15 Toes to Bar