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CrossFit has a degree of difficulty button somewhere that when activated makes everything a little more interesting. That button was definitely turned on today. Pull-ups become Chest to bar, and the Handstands were strict. Fortunately for us we also have a button we can activate and it's called rigid flexibility. We hit that button.

Some people mixed the Chest to bar, some let it slide all together. Strict? It was thrown out the window. All kips, and a few subs.

5 rounds:
Row 25 calories
16 Chest to bar pull-ups (*reg/^mix)
9 strict handstand push-ups ("sub)

Todd McK- 20:12*
Paige- (4) 22:09*
Joan- (3) 23:46*
Tommy- 25:30*"
Sharon- (3) 15:28*
Candice- 22:01^
Holley- 21:53*"
Teresa- 25:06*
Tripp- (3) 12:58*"

Great job everyone. This was another deceivingly difficult workout that delivered the desired effect. Everyone agreed that the Row was the suck, and what usually can be a bit of a recovery was far from it today. The Row required a pretty good effort, and if your strokes were long, and powerful you were going to be rowing for :55-1:10. Short strokers were rowing for between 1:45-2:25. That's a long time to row for 25 calories, and made the Pull-ups really interesting.

The good news is everyone is going inverted. Step one is finding which method you like to get inverted, and getting comfortable while you're inverted with some iso holds. Everyone has taken that step. Good job, and thanks for that hard work.

Next step is the Handstand push-up!

Thanks for another great day at CFSF. Thanks for your monster efforts, and fuel.

CFSF