HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 8 reps @ 75-85%

Rest 1min between sets.

*Record Set 5-1 rep @ 90%

B: Metcon (8 Rounds for reps)

EMOM, for 16min:

Odd Min: 6 Front Squats (R+135/95, Rx 115/75) + 6 Pull-Ups

Even Min: 30sec of Max DU (start the at 15 seconds into the minute…finishing at 45 seconds)

*Record total reps for everything each round.