Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
With JUDGE, The Open standards

*@ 10ft

B: Metcon (No Measure)

Snatch

Work on form not wt

HomeGrown CrossFit - Level 1 Group Class

A: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
With JUDGE, The Open standards

*to get on the gym record board you need to do all Sq Cleans

*Please mark in the notes if you did sq cleans or power cleans

B: Max Double-Unders (AMRAP - Reps)

Max set of Unbroken Double-Unders

HomeGrown CrossFit - Level 1 Group Class

A: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
With JUDGE, The Open standards

B: 2k Row (Time)

Max Effort 2k Row
or Mobility

HomeGrown CrossFit - Level 1 Group Class

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
With JUDGE, The Open standards

B: 1-Mile Run (Time)

Max Effort 1-Mile Run
or Mobility

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

100 DU

90 deadlifts (95/65)

80 alt reverse lunges

70 hang power cleans

60 air squats

50 Pendlay rows

40 toes to bar

30 shoulder to overhead

20 pullups

10 hspu

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

**DO NOT DROP THE KB

In teams of 2, with only 1 person working at a time, together complete:

100 Kettlebell Swings (R+70/53, Rx 53/44)

400m Run*

100 Barbell Thrusters (R+45/33, Rx 33/15)

400m Run

80 Burpees

400m Run

100 Barbell Thrusters

400m Run

100 Kettlebell Swings

**DO NOT DROP THE KB

**IF YOU CAN NOT CONTROL THE KB TO PUT IT DOWN NICELY YOU ARE LIFTING TO MUCH. CONTROL YOUR KB AND DO NOT DROP IT.

*Both athletes perform the run at the same time.

*Share work as needed