HomeGrown CrossFit - Level 1 Group Class

A: Front Squat (2x5@70-80% )

1x15 (heavier than max 15 rep)

B: Metcon (Time)

Skinny Fran

21-15-9

Thrusters (R+ 75/45, Rx 65/35)

Pull ups

R+ Perform the workout a total of 3x

Rx Perform the workout a total of 2x

Scaled Perform the workout 1x

If you are performing the workout multiple times, there is no rest. After your 9th pull ups go right into 21 thrusters. BE SAFE, PROTECT YOUR HANDS.