July 20, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Front Squat (4 Front Sq @65% 1RM)

1a) 4 Rounds not for time

Last set try to go heavier if you can - rest 1:00

(No Measure)

1b) 4 Rounds not for time

1:00 Tempo Strict HSPU (R+3 counts down, 3 counts up, no pause at bottom, Rx Do Negatives, Scaled try to get on wall) – rest 1:00

*1a&1b means alternate 1a and 1b until done

B: Metcon (Time)

3 Rounds

1000m Row/Run

30 Thrusters (R+65/45, Rx55/35#)

Rest 1:00 after each Round

Published by: Staff in Blog

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