April 26, 2017 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

In your team of 3, you should complete 3 full rounds each of:

50m OH walking lunges (R+45/35, Rx25/15 plate), same person will Sprint 100m

Max DB Power Cleans (R+55/35, Rx 45/25)

Max Burpees

In your team you should alternate between the exercises, so that each member will complete each exercise 3 times.

* One person each station. Partner A will lunge and run. This partner will determine the pace. Partner B will continue max DB PC until partner A returns. Partner C will perform max burpees until partner A returns. Record total number of Power Cleans and burpees. Also record your team’s finish time on the notes.

B: Metcon (No Measure)

3 Rounds

15 Ring Rows

60 Sec Face up Chinese Plank

Published by: Breanne Feudale in Uncategorized

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