HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Reps)
Every 2min, for 18min:
Station1: Max Muscle-Ups
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3 reps)
Station2: 50ft Handstand Walk
(Handstand Wall Runs if you don’t have handstand walks yet)
Station3: 45sec L-Sit Hold accumulated time (b/t boxes)
*Record how many MU total
B: Metcon (AMRAP - 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
R+ Max Reps of Bar Muscle-Ups – or –
Rx Chest-to-Bar Pull-Ups
– or –
Scaled Pull-Ups
Rest 2min, and repeat when the clock strikes the next 5min interval for a total of 5 sets.
Note in comments which movement you selected to perform for max reps.
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