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)

If you can't do a wt. pull up use the lightest band possible.

B: Metcon (Time)

1000m Row

-- then --

3 Rounds of:

21 Wall Ball (R+20/14, Rx 16/12)

15 Push Press (R+95/65, Rx 75/55)

9 R+ Muscle-up ring or bar, Rx Chest to Bar