September 14, 2017 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A1: Clean and Jerk

Clean and Jerk 10×1

*Start at 70% and work up.

A2: Metcon (No Measure)

5x (1 Negative + 2 Assisted Pull-ups) or 5x (2-3 Strict C2B Pull-ups + 5-7 C2B Pull-ups) or 5x (1-2 Strict Muscle Up + 2-3 Kipping Muscle Ups)

B: Metcon (AMRAP - Reps)

Complete the following:

3:00 Max Calorie Assault Bike

Rest 3min

3:00 Max Calorie Row

Rest 3min

3:00 Max Toes to Bar

Rest 3min

3:00 Russian Twist (you pick wt.)

*Record Total Cals and T2B

Published by: Breanne Feudale in Uncategorized

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