HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

EMOM, for 8min:

1 Strict Shoulder Press

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then

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

1 Strict Shoulder Press

(take this as your opportunity to build to a new 1RM)

*Record new 1RM

B: Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 4min of:

10 Push Jerk (R+135/95, Rx 115/75)

10 Chest-to-Bar Pull-Ups

Rest 4min, and when the running clock reaches 8:00…

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 4min of:

10 Ring Dips

20 Russian Twists (R+20/14, Rx 16/12) (10 each side)