HomeGrown CrossFit - Level 1 Group Class

A: Ring Dips

1a) 3 Rounds not for time

Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout

R+ 8reps (add wt if 8 UB with pauses is too easy)

Rx 6reps

Scaled 4reps w/band

- rest 1min

Overhead Squat

1b) 3 Rounds

3 Jerk Grip BTN Push Press

+ 2 Jerk Grip OHS – heaviest possible

- rest 1min

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

B: Metcon (AMRAP - Rounds and Reps)

20 AMRAP

400m Run

Muscle-Ups

(R+8 ,Rx5, Scaled 8pullups+8dips)

12 Muscle Snatches

(R+85/65, Rx 65/45#)