GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 PVC passthrough, 5 PVC activates, 3 wall walks.

Strength

16 min EMOM: odd 2 attempt for 10 sec pullup negative, even 2 attempt for 10 sec HSPU negative. Scale to 8-10 ring row, and 8-10 seated DB press

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP: 4 power clean and jerks (70% 1RM), 6 front squat, 10 T2B.

Cooldown

dragonfly, pigeon, roll IT band, roll lats