HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 2min, for 18min:

Min 1-2, 7-8 & 13-14: Max Muscle-Ups(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

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

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

Min 5-6, 11-12 & 17-18: 45sec L-Sit Hold accumulated time b/t boxes

B: Metcon (5 Rounds for reps)

Every 5min, for 25min (5 sets), AMRAP 3min

5 Burpee Toes to Bar

(perform a burpee, immediately followed by a toes to bar)

Run 400m

Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

Rest 2min, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Note in comments which movement you selected to perform for max reps.