HomeGrown CrossFit - Level 1 Group Class

REMEMBER THERE IS NO 6:30PM CLASS ON FRIDAYS. THANKS

A: Metcon (Weight)

1a) 3 Rounds not for time

Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout

R+ 8reps (add wt if 8 UB with pauses is too easy)

Rx 6reps

Scaled 4reps w/band

- rest 1min

1b) 3 Rounds

3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible - Rest 1min
*1a&1b means alternate 1a and 1b until done

B: Metcon (Time)

3 Rounds

12 DB Thrusters (R+55/35, Rx 45/25#)

18 Single Arm Snatch (9 each side)

24 Split Jumps (each jump counts 1 rep)