GrowStrong CrossFit – CrossFit

Warm-up

Coach’s choice

12 min Partner EMOM:

A – 2 Back Squats (70% 1RM)

B – 3 Weighted Pull-ups (scale ring row w/box)

*** Partner’s switch exercises on the minute.

Metcon (AMRAP – Reps)

12 min Partner AMRAP:

One partner ME tire flips while other partner completes 200m run. Then both complete a total of 20 DB snatch (AHAP). 1 DB per team.

*** Partners must alternate running and tire flipping after every DB snatch completion.

*** Score is total tire flips.