HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
:60 Goblet Squat Hold

20 Low Banded Rows

Run 250m

B: Metcon (No Measure)

Gymnastic Skill Work
1:00 Light Bike, Row, Ski + 65% Max Ring Muscle-ups or MU transition work

1:00 Light Bike, Row, Ski + 12 Strict Handstand Push-ups or box progression

1:00 Light Bike, Row, Ski + 55% Max Ring Muscle-ups

1:00 Light Bike + 9 Strict Handstand Push-ups

1:00 Light Bike, Row, Ski + 45% Max Ring Muscle-ups

1:00 Light Bike, Row, Ski + 6 Strict Handstand Push-ups

C: Metcon (Time)

4 Rounds
400m Run

15 DB Hang Clean & Jerks (R+50/35, Rx 40/25)

15 Chest to Bar Pull-ups