June 21, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Metcon (3 Rounds for reps)

R+ max chin up hold/Rx max ring row hold (hands supinated)

100m sprint


B: Metcon (3 Rounds for weight)

In teams of 2

(ideally same strength level)

Work for 30 MIN or less

(Starting wt. R+ 115/85, Rx 75/55)

Go up in # every 2 min

R+ 20/10, Rx 10/5)

-Start with 1 snatch, if unable to complete 1 snatch

-Then perform 1 clean,

if unable to complete 1 clean

-Then perform 1 DL,

if unable to complete 1 DL you are DONE

*One person goes at a time, ideally one bar. Make sure you warm up each lift prior to starting. The goal is to lift max loads at each lift.

Published by: Staff in Blog

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