HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

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

Back Squat

*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-80%

*Set 5 – 2 reps @ 80-85%

Record Set 5

Immediately followed by…

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

10 Back Squat @ 70-75%

B: Metcon (Time)

In teams of 2, following each other but not passing 2 Rounds each of:

Row 500m

50ft DB/KB Walking Lunges (Down) Farmer’s Carry 50ft (Back) with (R+55/35, Rx 45/25)

50 DU (Scale 100 Singles +25 Attempts of DU)

50ft DB/KB Walking Lunges (Down) Farmer’s Carry 50ft (Back)

*Partner B may begin rowing as soon as Partner A vacates the rowing machine.

*Record time together