HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

CLEAN COMPLEX

EMOM 0:00-3:00

2 Hang Power Clean (R+ 135/95, Rx 115/75)

2 Front Squat

1 Power Clean

3:00-6:00

1 Hang Power Clean

1 Front Squat

1 Power Clean

6:00-9:00

2 Power Clean

(Increase # every 3 min)

B: Metcon (Time)

21-15-9-6-3

Cal Row

Burpees over Rower

(if you are sharing a rower use a hurdles to jump over)