HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Squat Snatch

Every 90 sec ( 6 Sets )

Tempo -3 sec. from ground to knees

Set 1: 2 Reps @ 75%

Set 2 & 3: 2 Reps @ 80%

Set 4,5 & 6: 1 Rep @ 85%

B: Metcon (Time)

30-20-10

Cal Row

Shoulder to Overhead (R+135/95, Rx 115/75)

*1 rope climb after each round*

* Scale : 6 K2E hanging from the rope.