HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of two, complete:

100 Supine Bar Rows

250m DB Farmer’s Carry (heavy, swap weights as often as needed) (R+60/40, Rx 50/30)

100 Wall Ball (R+20/14, Rx 16/12)

250m Farmer’s Carry

100 Overs Unders (R+30/24″, Rx24/20")

250m Farmer’s Carry

Partition the reps however you would like.

Over Unders = With a box and a PVC pipe. Laid the PVC pipe over the top of the box and wt it down with a 10lb plate. The movement of the over under consist of crawling under the PVC pipe and then jumping over the PVC pipe. Crawling under and jumping over counts as one rep.