September 15, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

LURONG Benchmark Workout 1 this THURSDAY

A: Metcon (Weight)

4 Rounds

8 BB Romanian Deadlift (Start standing w/ bar, go down just past knees)

Rest 60 seconds

10 Standing DB External Rotations

Rest 60 seconds

*Build RDL wt. over the course of 4 rounds

B: Metcon (Time)

2 Rounds

500m Row

20 Hand-Release Push-Ups

30 KBS (R+53/36, Rx44/26)

400m Run

Published by: Staff in Uncategorized

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