HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Every 3min, for 24min (8 sets):

Deadlift

*Set 1 – 4 reps @ 50-60%

*Set 2 – 4 reps @ 60-65%

*Set 3 – 3 reps @ 65-70%

*Set 4 – 3 reps @ 70-75%

*Set 5 – 2 reps @ 75-80%

*Set 6 – 2 reps @ 80-85%

*Set 7 – 1 rep @ 85-90%

*Set 8 – Test 5-RM and record this set

*NO ROUNDING YOUR BACK

B: Metcon (Time)

For time:

1000m Run

40 Chest-to-Bar Pull-Ups

30 Strict Handstand Push-Ups