HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

Every 2min, for 10min (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Max Unbroken Back Squat @ 85%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon

B: Metcon (5 Rounds for time)

Every 4min, for 20min (5 sets) for times:

250m Run

20 Walking Lunges w/ one KB/DB (R+70/53, Rx 53/44)

(The same distance that you lunge Suitcase Carry the same wt back)

*Alt hands as needed