September 17, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

4 sets of 8 Tempo DB front raise X131 (explode up, one second at the top, 3 second negative, 1 second at bottom)

Rest 30 sec

4sets of 8 Tempo DB curl X131

Rest 30 sec

B: Metcon (Time)

With a partner complete the following. Every time you break both partners do 5 burpees:

10 min AMRAP

10 toes to bar (R+ T2B; Rx hanging knee raise)

10 bear complex (R+ 95/65, Rx 45/33)

1 rep = deadlift, hang clean, thruster, back squat, behind the neck push press

Rest 2 minutes


10 min AMRAP

10 HSPU (R+ HSPU; Rx HSPU with one abmat, scale DB press)

10 hang power snatches (R+ 95/65, Rx 45/33)

Published by: Breanne Feudale in Uncategorized

Leave a Reply

The dream is free. The hustle is sold separately.


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"]