HomeGrown CrossFit - CrossFit

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A: Bench Press

Working weight at 70%

5 x 5

B: Metcon (No Measure)

Gymnastics Conditioning: EMOM 12
Minute 1,4,7,10 - 00:30 sec ring hold

Minute 2,5,8,11 - 6 x Jumping Pullups (hold 4 sec at top)

Minutes 3,6,9,12 - 10 x Together DB Rows (hold 3 sec at top)

C: Metcon (No Measure)

Progression: Ring/Bar MU or Rope climb
If time coaches work on progressions drills