HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 2min, for 18min:

Minutes 1-2, 7-8 & 13-14: Max Muscle-Ups in 45sec

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Max Handstand Walk

(use Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18: L-30-45sec L Sit Hold b/t boxes (accumulated time if needed)

B: Metcon (5 Rounds for reps)

Against a 2min running clock, complete AMRAP:

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

6 Shoulder to Overhead

9 Front Squats

Max Burpees

Rest 2min between sets, and complete a total of 5 Rounds.