HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Distance)

Gymnast Metcon (Distance)

10min work on Handstands

10-50ft Handstand Walk

(or Handstand Wall Runs or Box walks if you don’t have handstand walks yet )

B: Metcon (AMRAP - Reps)

In teams of 2

5min AMRAP

Partner A run 400M

Partner B does Max Hang Power Cleans + Jerks (R+135/95, Rx 115/75) until A gets back then switch.

Rest 1 min .. and then :

5 min AMRAP

Partner A runs 400 M

Partner B does Max Front Squats from floor until A returns then Switch.

Rest 2 mint ... then REPEAT both AMRAPs.

*Record max C&J and max Front Sq totals together.