HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

4 Rounds:

4-6 Deadlift @ 21X1

Rest 30sec

12-15 Handstand Push-Ups (consecutive or accumulated)

Rest 1min

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

B: Metcon (Time)

In teams of 2, partners alternate rounds to complete

5 Rounds each of:

5 Hang Power Cleans (R+155/105, Rx125/85)

100m Run

*Record ending time together