May 6, 2017 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In a team of 4 with only one person working at a time. Team members A & B complete AMRAP 7 min:

100m sprint

5 burpees

10 Pendlay Rows (R+95/65, Rx 75/55)

5 pull ups

At the same time, team members C & D AMRAP 7 mins:

200m row sprint

5 burpees

15 goblet squats (R+53/35, Rx44/26)

5 push ups

After the 7mins AMRAP are up, the whole team rests 3min then switch stations!


Then, after both pairs have completed both 7min AMRAP, the whole team completes:

100 Power Snatches (R+95/65, Rx 75/55) for time.

*Record total Rounds and reps together from AMRAP and write in note the final time after the snatches.

Published by: Breanne Feudale in Uncategorized

Leave a Reply

The dream is free. The hustle is sold separately.


Give us a call or shoot us a text


Send us an email

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]