Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

B: Metcon (No Measure)

C & J

Work on form not wt

HomeGrown CrossFit - Level 1 Group Class

A: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
With JUDGE, The Open standards

*@ 10ft

B: Metcon (No Measure)

Snatch

Work on form not wt

HomeGrown CrossFit - Level 1 Group Class

A: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
With JUDGE, The Open standards

*to get on the gym record board you need to do all Sq Cleans

*Please mark in the notes if you did sq cleans or power cleans

B: Max Double-Unders (AMRAP - Reps)

Max set of Unbroken Double-Unders

HomeGrown CrossFit - Level 1 Group Class

A: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
With JUDGE, The Open standards

B: 2k Row (Time)

Max Effort 2k Row
or Mobility

HomeGrown CrossFit - Level 1 Group Class

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
With JUDGE, The Open standards

B: 1-Mile Run (Time)

Max Effort 1-Mile Run
or Mobility

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

100 DU

90 deadlifts (95/65)

80 alt reverse lunges

70 hang power cleans

60 air squats

50 Pendlay rows

40 toes to bar

30 shoulder to overhead

20 pullups

10 hspu