HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

Every 2min, for 14min (7 sets)

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

*Set 7 – 5 reps @ as heavy as possible

*Record your 7th set

B: Metcon (Time)

800m Run

30 Pull-Ups

30 Front Squats (R+175/115, Rx145/95)

30 Supin Bar Rows (hands anyway you want)

800m Run