HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Halting Clean-Grip Deadlifts

5 Rounds of:

3 Reps 2-Position Halting Clean-Grip Deadlifts

(pause for 2 seconds at each of the following positions – 2″ below the knee and high-thigh)

Rest 1min

*Built up in wt.

B: Metcon (Weight)

Every 90sec, for 15min (10 sets):

5 Hang Power Cleans*

15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

C: Metcon (Time)

2 Rounds of:

10 Supine Ring Rows

60sec Hollow Hold or Rock