HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Deadlift

*Set 1 – 6 reps 70%

*Set 2 – 4 reps 75%

*Set 3 – 2 reps 80%

*Set 4 – 6 reps 85%

*Set 5 – 4 reps 90%

*Set 6 – 2 reps 95%

Rest 2min between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B: Metcon (Time)

3 Rounds:

20 Pull-Ups

40 KBS (R+53/35, Rx44/26)