HomeGrown CrossFit - CrossFit
A1: Metcon (AMRAP - Reps)
3 parts today.
Part 1 at 0:00, Part 2 at 7:00 and Part 3 at the 10:00-25:00
For Time: (On the 0:00)
50 Strict Handstand Push-ups
*6 Minute Time Cap* (If done early. You get more rest until the 7 min mark)
*Scale to Double Dumbbell Strict Press or feet on box inverted pushups
A2: Metcon (AMRAP - Reps)
At the 7:00
1 Max Set of Strict Chest to Bar Pull-ups
*Scale to Strict Chin over Bar Pull-ups or Banded Chest to Bar or Ring Rows with 2 Second hold at top
A3: Metcon (Time)
At the 10:00 (25 min Cap)
1 Burpee Box Jump Over* (R+24/20, Rx20/16)
25 Double Unders (50 Single Unders or 7/5 Ski Erg)
2 Burpee Box Jump Overs
25 Double Unders
3 Burpee Box Jump Overs
25 Double Unders
...
Continue Up To:
10 Burpee Box Jump Overs
25 Double Unders
*Sub Bar Facing Burpee instead of Burpee Box Jump Over if needed