HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Rest 1min between sets.

*Record Set 7

*A 2RM should be round 95%

B: Metcon (Time)

3 Rounds of:

20 Burpees

20 Box Jump-Overs (R+24/20″, Rx20/16")

10 Sledgehammer Left Arm Strikes (R+16/16, Rx 8/8)

10 Sledgehammer Right Arm Strikes