Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

10min find

1 RM Back Squats

B: Metcon (Time)

10 Rounds

100m Sprint

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

HomeGrown CrossFit - Level 1 Group Class

A: Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
In teams of two or by yourself complete the following. Both team members must run but split the work of the C&J and do 42 reps.

(R+155/105, Rx125/85)

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