GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 1:00 wall-sit, rest 2 minutes, 1:00 wall sit

Box Squat

EMOMx20:

even) 2 box squats, place box at sticking point.

odd) 2 vertical jumps

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP: 1-2-3-4-5…

Thrusters (135/85, rx+ 155/95), muscle up (scale to 2 C2B and 2 dips per),

Cooldown

smash triceps and lats on bar, puppy dog