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.