Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

As a team of 2…

1 Mile Run

100 Ring Rows

100 Burpees Over Partner

100 Thrusters (R+75/55, Rx 65/45)

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

EMOM 7min

3 Front Squats @ 70% of 1RM

*From the ground

B: Metcon (Time)

21-15-9

Deadlifts (R+ 225/155, Rx 165/125)

HSPU

*R+ add a round 27-21-15-9

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

1 Mile Run

2000m Row

1 Mile Run

HomeGrown CrossFit - Level 1 Group Class

A1: Snatch

Sq Snatch 7×1

*Start at 70% and work up

A2: Metcon (No Measure)

5x (3-4 Strict C2B + 6-8 Kipping C2B or 2-3 Strict Muscle Ups + 3-4 Kipping Muscle Ups)

B: Metcon (AMRAP - Rounds and Reps)

Complete the following:

AMRAP 4min

30 Double Unders (Scale 60 Singles +15 Attempts of DU)

7 Hang Power Snatches (R+135/95, Rx 115/75)

Rest 3min

AMRAP 3min

30 Double Unders

7 Hang Power Snatches

Rest 2min

AMRAP 2min

30 Double Unders

7 Hang Power Snatches

*Pick up where you left off each round

HomeGrown CrossFit - Level 1 Group Class

A1: Hang Power Clean

5x (1 Hang Power Clean + Power Clean + Sq Clean)

A2: Handstand Push-ups

Strict HSPU 5x 5-7

B: Metcon (Time)

400m Run w/ Wallball (R+20/14, Rx 16/12)

50 Wallballs

50 Pistols (alternating)

400m Run w/ Wallball

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Back squat – Work up to a heavy 5, then 2×5 @80%

B: Metcon (Time)

3 Rounds

15 Burpees Over Bar

15 Shoulder to OH (R+135/95, Rx 115/75)

R+ GHD Sit ups, Rx 15 Toes to Bar