HomeGrown CrossFit - Level 1 Group Class

WHAT ARE YOUR GOALS FOR 2016?

A: Deadlift

3 Rounds

6-8 Deadlift (~75-80% 1RM)

Rest 60sec

5-10 Ring Dips

(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)

Rest 60sec

B: Metcon (Time)

In team of two complete

3 Rounds

500m Row

15 Power Snatches (R+115/75, Rx 95/65)

30 Ring Rows

*In team of two with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the PS and RR.