August 14, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

1a) 4 Round not for time

Ring Dips

R+8 (add wt if too easy)


Scaled 4 w/ band

-Rest 1:00

Snatch Balance (3 Snatch Balance )

1b) 4 Rounds

-Heaviest possible

-Rest 1:00

B: Metcon (AMRAP - Reps)

5 Rounds

1:00 ME Strict HSPU (R+add 10# plate deficit each round, Rx 1 Brown mat, Scaled use ab mats)

1:00 ME Double-Unders

1:00 ME Row Cal

1:00 Rest

*ME=max effort

*Score is total reps

Published by: Staff in Blog

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