July 11, 2016 - No Comments!

7.11.16

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

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

20-22 DB Walking Lunges (R+60/40, Rx 50/30)

Goal is to go heavy today, work your way up in wt.

Try to end at the R+ or Rx wt. or do more then one set at that wt.

B: Metcon (Time)

"KAYK"

100 Box Jump Overs (R+30/24,Rx24/20″)

EMOM 3 Power Cleans (R+115/75, Rx 95/65)

*Start the 1st round w/ 3 PC

C: Metcon (Weight)

If time

3 sets of:

10 Single-Arm DB Bench Rows

60sec Accumulate Hollow Holds/Rocks

Published by: Staff in Uncategorized

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