HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

Every 2 min, for 16 min (8 sets):

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 90%

*Set 7 – 4 reps @ 85%

*Set 8 – 6 reps @ 80%

*Record heaviest

Metcon

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2, alternating full rounds, race through as many rounds and reps as possible in 12 min of:

1 Power Clean (R+155/105, Rx125/85)

2 Front Squats

4 Front-Racked Reverse Lunges

8 Push ups

*Recored total rounds and reps together