August 23, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class


A: Hang Clean

Every 90sec, for 12min (8 sets):

4 Halting Clean Deadlift +1 Hang Sq Clean

(Pause for 2sec at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the 8 sets.

B: Metcon (AMRAP - Reps)

AMRAP 10min of:

1 Power Clean (R+185/135, Rx155/115)

1 Front Squat

1 Shoulder to Overhead

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

…and so on.

Published by: Breanne Feudale in Uncategorized

Leave a Reply

It's not going to be easy, it's going to be worth it.


Give us a call or shoot us a text


Send us an email

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]