HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

EMOM for 6min:

Min 1 – 3-4 Ring Lean Away Pull-Ups (Scale Negative Pull ups on bar = jump up, 3sec count down)

Min 2 –50ft Bottom’s Up Kettlebell Carry

*50ft=length of the gym, pull-up bar to wall ball wall

*Record KB wt

B: Metcon (Time)

5-3-1-3-5

MU (Scale Ring Rows and Dips)

50-30-10-30-50

Air Squats