August 5, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class


A: Halting Clean-Grip Deadlifts

5 Rounds of:

3 Reps 2-Position Halting Clean-Grip Deadlifts

(pause for 2 seconds at each of the following positions – 2″ below the knee and high-thigh)

Rest 1min

*Built up in wt.

B: Metcon (Weight)

Every 90sec, for 15min (10 sets):

5 Hang Power Cleans*

15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

C: Metcon (Time)

2 Rounds of:

10 Supine Ring Rows

60sec Hollow Hold or Rock

Published by: Staff in Uncategorized

Leave a Reply

Come on in. Your first class is on us


Give us a call or shoot us a text


Send us an email

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]