HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back 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 – 10 reps @ 70-80%

Rest 1min between sets.

*Record Set 5-1rep @90%

B: Metcon (AMRAP - Reps)

EMOM for 6min:

6 Thrusters (R+115/75, Rx 95/65)

6 Burpees Over the Barbell

*If you fail to complete your round within the 60 sec, continue and finish it in the following 60 sec period.

*Record total reps