April 28, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class


A: Metcon (4 Rounds for time)

Every 10min, for 40min (4 sets), complete the following as quickly as possible:

Run 800m

15 Strict Handstand Push-Ups

15 Strict Pull-Ups

15 Strict Ring Dips

*If you can do not complete the required reps -5 reps from each movement and run faster. Keep -5 reps from each movement until you can complete all required reps.


B: Metcon (Weight)

EMOM for 6 minutes:

Min 1 – 3-4 Lean Away Pull-Ups

Min 2 – Bottom’s Up KB Carry x 100ft (50 Left & 50 Right arm)

*50ft=pull up bar to wall ball wall

*Recored wt of KB

Published by: Staff in Uncategorized

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