Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 15 min to work on

Kipping Pullups/T2B

-AND/OR-

Rope Climb Practice

A: Metcon (2 Rounds for reps)

Against 7 min running clock

800m Run

Max Burpee Box Overs (R+24/20, Rx20/16″)

Rest 3min and Repeat.

*Record burpees each round

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Squat Snatch (5 sets)

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

3 Reps @ 75%

3 Reps @ 80%

Rest 90sec

*Record heaviest

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 mins of:

50 Double Unders/ 100 Singles

100 m Sprint

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

EMOM for 10 mins:

5-7 Wall Balls (R+20/14, Rx 16/12)

5 Push ups

*Record Total Reps

B: Metcon (Time)

3 Rounds

400m Row

20 Back Squats (R+135/95, Rx 115/75)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Handstand Work

*Tabata HS Hold

*Wall Walks

*HS Walks

*HSPUs

YOU PICK!!!

B: Metcon (AMRAP - Reps)

EMOM for 20 mins:

5 R+ Chest to bar / Rx Pull ups

1 Clean & Jerk (R+185/135, Rx155/115)

*Record Total reps

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Team of 3

250m Team Run

50m Team Tire Flips

250m Run

50m Team Tire Carry

200m Run

100 Sledge Hammer Strikes

250m Run

*Divide work as needed. Everyone runs together.

Then

9 Rounds Total for the Team, relay style of :

20 Squats

10 Toes to Bar

5 Burpees

*Partner A starts and Partner B follows as soon as Partner A is done with 20 squats and so on. No Passing

HomeGrown CrossFit - Level 1 Group Class

A: 5k Run (Time)

Max Effort 5k Run

B: Metcon (No Measure)

3 Rounds

20 V-ups

20 Supermans