HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Every 2min, for 24min (4 Rounds):

Station 1 – 3 DL

(build in load with the goal of making the last two sets today’s heavy triple)

Station 2 – Muscle-Ups x Max Reps

(OR 3 Rolls to Candlestick + 3 Low Ring Muscle Up Progression)

Station 3 – 1min of Handstand Walking or 1min Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2, with partners alt. movements, complete as AMRAP 10min

250m Run

30 KBS (R+53/36, Rx44/26)

15 Ring Dips

*Partner A Runs 250m, Partner B does 30 KBS, Partner A performs 15 ring dips, Partner B runs 250m, etc…