August 27, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

1a) 4 Round not for time

Strict Ring Dips

R+8 (add wt if too easy)


Scaled 4 w/ band

-Rest 1min

Snatch Balance (3 Snatch Balance )

1b) 4 Rounds

-Heaviest possible

-Rest 1:00

B: Metcon (Time)

5 Rounds

250m Run

1min Front Rack Holds (R+165/125, Rx145/105#)

(power clean it up and hold)

1min Prone Ring Hold (in a push up position, externally rotate rings outward, stay hollow)

R+ All holds have to be UB

Rx and Scaled can accumulate the 1 min

Published by: Staff in Blog

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