September 9, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

If you are signed up for the Lurong Challenge it is extremely important to attend this Sat, Sept 12th at 11:00-12:00PM for a informative meeting as well as measure your body composition. If you absolutely cannot make it on this day make ups will be held Monday the 14th 4:30 to 7:00PM. It is mandatory that we get your body composition measurements before you start the Challenge.

A: Metcon (5 Rounds for time)

Every 8min, for 40min (5 Rounds Total)

1 Single Arm DB Snatch + 2 Step Lunge Alt w/DB Overhead x10 (R+70/50, Rx60/30)

15 Pull-Ups

400m Run

*Work AFAP=As Fast As Possible

If you do not make it back in the 8min it turns into a 40min AMRAP

*Record the time of each round

Published by: Staff in Uncategorized

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