July 22, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

1a) 4 Rounds not for time

R+2 Pull-ups+3 C2B Pull-ups+4 Bar Muscle-Ups

Rx2 Pull-ups+2 C2B Pull-ups+2 Bar Muscle-Ups–

Scaled 6 Pull-ups+3 C2B Pull-ups

- rest 1:00

Back Squat (5 Back Sq @75% 1RM)

1b) 4 Rounds not for time

Last set try to go heavier if you can

-rest 1:00

*1a&1b means alternate 1a and 1b until done

B: Metcon (Time)

3 Rounds

Handstand Walk

20 KB Swings (R+70/53, 53/36#)

10 KB OHS (5 each arm)

*Handstand walk R+100',Rx 50', Scaled 100' Bear Crawl

Published by: Staff in Blog

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