HomeGrown CrossFit - Level 1 Group Class

A: Pull-ups

4 Rounds

3-4 Weighted Pull-Ups @ 21X0

Rest 10-15sec

Max Unweighted Strict Pull-Ups @ 21X0

Rest 2min

Build to today’s heaviest at the prescribed tempo – 2sec descent, 1sec hold in the bottom, explode up, then 0sec pause before beginning the next rep.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

10 DB Renegade Rows (R+55/35, Rx 45/25)

20 Box Jumps (R+24/20, Rx20/16″)

250m Run