May 2, 2017 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Every 3 min for 15 min: (5 Sets)

2 Snatch Pulls + 1 Snatch High Pull + 1 Squat Snatch

*Built up in Wt

B: Metcon (Time)


In teams of 3 Relay Race Style.

For time 4 Rounds (each):

Row 400m

Run 400m

Example Team member A rows 400m, team member B runs 400m, and team member C rests. Then, team member A run 400m, team member C rows 400m, and team member B rests, etc. The workout is completed when each member of the team has rowed and run the full 1600m during the 4 rounds.

Published by: Breanne Feudale in Uncategorized

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