February 16, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

This Friday Feb 19th 8-11PM At Bel Mateo Bowl
This will be a pre "Open" Soirée. No experience needed just come out and have a good time. The lanes have been reserved!!! Two lanes will be open at 8PM and two more at 9 PM. We have all lanes for 2hrs. Once you commit and put your name on the whiteboard at the gym your account will be charged $15. Thank you

A: Metcon (Weight)

5 Rounds

2 R+ Wt Strict Pull-Ups, Rx Strict Pull-Ups

Rest 30 seconds

immediately followed by…

Metcon (5 Rounds for reps)

5 Rounds

30sec Max Strict Supinated-Grip Pull-Ups

Rest 30 seconds

*Recorded each round

*Rx =no band

B: Metcon (4 Rounds for reps)

Against a 4min running clock:

Run R+ 500m, Rx 400m

20 Box Jump-Overs (R+30/24,Rx24/20″)

Max Double-Unders

Rest 2min and complete 4 rounds total.

Record DU each round

Published by: Staff in Uncategorized

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551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

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