HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts

Minute 2: 3-5 Strict Handstand Pushups *Scale to Strict DB Press 7-10 Reps

Minute 3: 20 Weighted Ab Mat Sit Ups (Rx+GHD Sit-ups)

Minute 4: 3-5 Strict Handstand Pushups *Scale to Strict DB Press 7-10 Reps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
Buy-In: 1 mile run or 115/85 Cal Assault Bike (try and cap your Run or Bike at 10 min)

Max Rounds in Time Remaining:

8 Burpee Box Jumps (R+24/20, Rx20/16)

8 Chest to Bar Pull-ups (Scale to Pull-ups, Banded Pull-ups, or Ring Rows)