HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

15-10-5: (5 Min Cap)

Strict Chest to Bar Pull-ups (Strict Banded CTB or Pull-up)

Strict Deficit Handstand Push-ups* (Seated DB Press or HSPU off a box)

*choose deficit if you could do 12+ fresh

Directly Into...

5-10-15: (5 min Cap)

Strict Pull-ups (Strict Banded Pull-up or Ring Row)

Strict Handstand Push-ups (Seated DB Press or Inverted HSPU)

B: Push Press (10min Cap)

4 sets of 6 Reps

*Build from last week. Use the same weight for all 4 working sets

Note: Record heaviest set of 6 reps

C: Metcon (Time)

25min Cap
2 Rounds:

1k Run (If you cant run 50/35 Cal Bike)

1k Row

50 Wallballs (R+20/14, Rx 16/12)