April 4, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Every 2min, for 16min (8 sets of):

3-4 Front Squat

Goal is to increase load used last time.

B: Metcon (Time)

1000m Run

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

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

C: Metcon (Weight)

EMOM 6min:

Min 1 – 3-4 Lean Away Pull-Ups

Min 2 – 100ft Bottom’s Up Kettlebell Carry each arm (L arm down, R arm back)

*100ft=length of the gym, pull-up bar to wall ball wall and back

*Record wt of KB

Published by: Staff in Uncategorized

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