HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Gymnastic Skills
Not for Time:

1:00 Light Row or Bike + 60% Max Ring Muscle-Ups or MU skill work or kipping work

1:00 Light Bike + 12 Strict Ring Dips

1:00 Light Row or Bike + 50% Max Ring Muscle-Ups

1:00 Light Bike + 9 Strict Ring Dips

1:00 Light Row or Bike + 40% Max Ring Muscle-Ups

1:00 Light Bike + 6 Strict Ring Dips

B: Power Clean

5 Sets of the Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

*build up wt.

C: Metcon (Time)

12min Time Cap:
50 Power Cleans (R+155/105, Rx125/85)

*On the Minute - 5 Toes to Bar