HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

4 sets of 8 Tempo DB front raise X131 (explode up, one second at the top, 3 second negative, 1 second at bottom)

Rest 30 sec

4sets of 8 Tempo DB curl X131

Rest 30 sec

B: Metcon (Time)

With a partner complete the following. Every time you break both partners do 5 burpees:

10 min AMRAP

10 toes to bar (R+ T2B; Rx hanging knee raise)

10 bear complex (R+ 95/65, Rx 45/33)

1 rep = deadlift, hang clean, thruster, back squat, behind the neck push press

Rest 2 minutes

Then,

10 min AMRAP

10 HSPU (R+ HSPU; Rx HSPU with one abmat, scale DB press)

10 hang power snatches (R+ 95/65, Rx 45/33)