May 3, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class



A: Metcon (Weight)

Take 12min to build to a 1-RM Strict Wt Pull-Up

(any grip of your choice – supinated, mixed or pronated are all acceptable)


Metcon (AMRAP - Reps)

When the clock hits 12 minutes…

AMRAP 3min

Strict Pull-Ups (any grip)

Note 2 scores: best successful 1-RM in first 12 min, and number of reps achieved in the 3min – and if comfortable doing so, in the notes also add your current bodyweight. E.g., 88 lbs, 43 reps, BW = 160 lbs.


B: Metcon (Time)

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

Ring Dips

Chest-to-Bar Pull-Ups

Published by: Staff in Uncategorized

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