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

(work on form not wt)

HomeGrown CrossFit - Level 1 Group Class

A: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
men & women at 10ft

B: Metcon (No Measure)

Snatch work (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. The clean are Power cleans

B: Metcon (AMRAP - Reps)

DU work

try and find max UB

HomeGrown CrossFit - Level 1 Group Class

A: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
With JUDGE, you can only kip if you can do 5 strict, no ab mat handstand push ups

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 (AMRAP - Rounds and Reps)

In teams of two with one person working at a time, complete AMRAP 20 mins

100 DUs

80 KB DL (Rx 70/53)

60 alternating v-ups

40 jumping lunges

20 power cleans (Rx 95/65)