Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Weighted Step-ups (w/ DB on box )

5X10 (5 each leg)

Increase # every set (R+ 24/20'', Rx 20/12)

B: Metcon (Time)

21-15-9

Burpees

Power Cleans (R+ 135/95, Rx 115/75)

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat (2x5@70-80% )

1x15 (heavier than max 15 rep)

B: Metcon (Time)

Skinny Fran

21-15-9

Thrusters (R+ 75/45, Rx 65/35)

Pull ups

R+ Perform the workout a total of 3x

Rx Perform the workout a total of 2x

Scaled Perform the workout 1x

If you are performing the workout multiple times, there is no rest. After your 9th pull ups go right into 21 thrusters. BE SAFE, PROTECT YOUR HANDS.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Karen plus

150 Wall Ball (R+ 20/14, Rx 16/12)

100 DU (SUB 200 singles + 50 attempts of DU)

50 DL (R+ 225/155, Rx 155/115)

250m Run

25min time cap

B: Metcon (Time)

In Teams of 2

20-15-10-5

Sit ups (R+ GHD, Rx ab mat)

*Partner holds plank while other works

Make sure to log your scores into Wodify. Also if you haven't uploaded a profile picture of yourself yet, get on it. Build our CrossFit community.

HomeGrown CrossFit - Level 1 Group Class

A: 1-Mile Run (Time)

Max Effort 1-Mile Run

B: Metcon (Time)

5 Rounds

10 Back Squats (R+ 225/155, Rx 165/125)

8 T2B (Sub K2E)

Monday muscle ups. Check out the workout through your Wodify account.

HomeGrown CrossFit - Level 1 Group Class

A: Chest-To-Bar Pull-ups (5x6)

R+ Strict Chest to Rings Pull ups, use false grip

Rx Strict Chest to Bar Pull ups

(SUB Chest to Bar w/ band)

B: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
MU Sub 1MU = 3 pull ups & 3 dips (27-21-15)

Squat Snatch (Rx 135/95, Scaled 115/75)