Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (8 Rounds for time)

Every 4 minutes, for 32 minutes (8 sets):

250m Run

15 Kettlebell Swings (R+53/35, Rx44/26)

10 Dumbbell Push Press (R+55/35, Rx 45/25)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 40min

20 Mountain Climbers

15 Toe 2 Bar

10 OHS (R+135/95, Rx 115/75)

5 Rope Climbs

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Snatch

10min

Sq Snatch work

or

1 RM

B: Metcon (Time)

"100m Run Karen"

EMOM

Even: 100m sprint

Odd: Max Wall Ball Until you achieve 150 (R+20/14, Rx 16/12)

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Clean

10min

Sq Clean Work

or

1 RM

B: Metcon (Time)

20 Front Squat (R+95/65, Rx 75/55)

40 Pull-Ups

60 Ring Dips

40 Pull-Ups

20 Front Squat

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

10min

HSPU progression work

or

Max Strict UnBroken HSPU

B: Metcon (Time)

3 Rounds

30 Snatch (R+75/55, Rx 65/45)

15 Burpees

Rest 1min

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

10 min

10-9-8-7….1 EMOM

Thrusters (R+95/65, Rx 75/55)

(increase # every min as see fit)

*Record heaviest wt

B: Metcon (Time)

6 Rounds

5 UNBROKEN Power Clean

(R+185/135, Rx155/115)

250m Run

*If the set is broken, run another 250m penalty