HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 3 reps @ as heavy as possible

Rest 1min between sets.

*Record Set 7

B: Metcon (5 Rounds for reps)

**DO NOT DROP THE DB

5 Rounds max reps of:

30sec of Ring Dips

Rest 30sec

30sec of Box Jumps (R+24/20″, Rx20/16")

Rest 30sec

30sec of Alt DB Snatch (R+60/40, Rx 50/30)

Rest 1min

**DO NOT DROP THE DB