July 13, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class


A: Hang Clean

Every 2min, for 20min (10 sets):

1 High Hang Sq Clean + 1 Hang Sq Clean + 1 Sq Clean

*The goal is to end or use more weight than was used last time. Build over the 10 sets.

B: Metcon (Time)

For time:

500m Row

Does not matter where you are at when the clock reaches 4min start part C.

*Record 500m time

C: Metcon (Weight)

For time:

30 Dumbbell Man-Makers (As Heavy as Possible)

*Note two things-wt. of MM and the time it took in the notes

*MM=pushup, row left, row right, sq clean thruster.

Published by: Staff in Uncategorized

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