HomeGrown CrossFit - Level 1 Group Class

*BOOTCAMP STARTS AUG 3rd. FREE for all members and 1st class is FREE for all friends.

*FITNESS FOR FREE is this Saturday Aug 1st at 10:00-11:00am. Our Fitness For Free class happens every 1st Saturday of the month and is open to all levels. This class gives people an opportunity to experience what a regular CrossFit class is all about.

*Starting in August all HGX APPAREL will be 60% off. GET SOME!

A: Metcon (No Measure)

1a) 4 Round not for time

Ring Dips

R+8 (add wt if too easy)

Rx6

Scaled 4 w/ band – rest 1:00

Overhead Squat

1b) 4 Round not for time

3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS @ 80% of max for the complex – rest 1:00

B: Metcon (Time)

9-7-5

Sq Cleans

R+ M185/205/225#

R+ W125/135/155#

Rx M145/155/165#

Rx W105/115/125# (ascending weight each round)

Muscle-Ups (Scaled 9 pull-up+9 dips, 7pullup+7dips, 5pullup+5dips)

_15 min Time Cap