HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Every 3min, for 18min (6 sets):

3 Front Squat @ 32X1

Try and have all set 80-95%

Build to today’s heaviest triple at the prescribed tempo – 3sec descent, 2sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (3 Rounds for time)

Every 4min, for 12min (3 sets), for times:

10 Strict Pull-Ups

25 KBS (R+70/53, Rx 53/44)

50 Air Squats

*Record time each round