July 27, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Front Squat (4 Front Sq @70% 1RM)

1a) 4 Rounds not for time

Last set try to go heavier if you can

- rest 1:00

Metcon (4 Rounds for reps)

1b) 4 Rounds not for time

1:00 Tempo Strict HSPU (R+3 counts down, 3 counts up, no pause at bottom, Rx Do Negatives, Scaled try to get on wall) – rest 1:00

*1a&1b means alternate 1a and 1b until done

B: Metcon (AMRAP - Rounds and Reps)


15 P Snatches

(R+75/55,Rx 65/45#)

30 DU

(scaled 60 singles+15 attempts)

Published by: Staff in Blog

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