HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

5 Rounds

3-4 Deadlift @ 2111

Build up to ~90%

(let the barbell settle on the ground between every rep)

*Prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.

10-12 Ring Dips @ 1111

*Prescribed tempo – 1sec descent, 1sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.

B: Metcon (Time)

3 Rounds for time of:

Run 400m

15 Chest-to-Bar Pull-Ups