HomeGrown CrossFit - Level 1 Group Class

Lurong Challengers, this week will be the last week of the Lurong Challenge. Hopefully you feel better and have learned a lot about nutrition in the process. We will be taking post challenge weigh-ins and measurements starting Monday the 26th through Thursday the 29th from 4:30pm -7:00pm and again on Saturday the 31st at 9:00am-12:00pm. I hope everyone made great progress.

A: Deadlift

*Set 1 – 5 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90+%

Rest 2 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

*Recored the 90+%

B: Metcon (Time)

3 Rounds

400m Run

20 Box Jumps (R+30/24,Rx24/20″)

10 Strict HSPU (Scale DB Press)

*12min Time Cap