September 21, 2015 - No Comments!

9.21.15

HomeGrown CrossFit - Level 1 Group Class

ALL LURONG SCORES FOR WORKOUT #1 NEED TO BE ENTERED TODAY BEFORE 8:00PM. ALSO IF YOU HAVE NOT ENTERED YOUR MEASUREMENTS PLEASE DO THAT NOW. WEEK TWO BRING IT ON!

A: Deadlift

1a.) 8 DL 70-80% 1RM

Rest 20sec

Then go to KBS 2a.) Alternate between DL and KBS for 3 rounds total.

Metcon (Weight)

2a.) 20 Unbroken KBS

(R+70/53, Rx53/44)

Rest 2min

*Pick a wt that you can do UB but challanging

B: Metcon (Time)

1000m Row/Run

25 Thrusters (R+95/65, Rx 75/55)

25 Toes2Bar

100 Double-Unders (Scaled 200 singles + 50 attempts)

25 Toes2Bar

25 Thrusters

Published by: Staff in Uncategorized

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