HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Strict Gymnastics
0:00 - 6:00

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups (Or Banded Strict)

6:00 - 12:00

1 Strict Chest to Bar Pull-up + 15' Handstand Walk

2 Strict Chest to Bar Pull-ups + 15' Handstand Walk

3 Strict Chest to Bar Pull-ups + 15' Handstand Walk

12:00 - 18:00

25 Double Unders

:15 Second L-Sit b/t boxes

5 Tempo Ring Rows

B: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 700m Row

7 Squat Cleans (R+95/65, Rx 75/55)

25 Double Unders

Rest 2 Minutes

AMRAP 5:

Buy-In: 500m Row

5 Squat Cleans (R+115/75, Rx 95/65)

25 Double Unders

Rest 2 Minutes

AMRAP 5:

Buy-In: 300m Row

3 Squat Cleans (R+135/95, Rx 115/75)

25 Double Unders