HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: 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 – 1 rep @ 95%

*Set 7 – 4 reps @ as heavy as possible

*Record the Set 7-4 reps

Rest ~1min between sets.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min:

12 Back Squats (R+135/95, Rx 115/75) – taken from the floor

250m Run