GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 1 round cindy

Strength

EMOMx20 even: 4 man maker (2x kb or DB) (pushup, row, pushup, row, deadlift), odd: 2 box squat for speed (less than ~75% back squat)

Box Squat

Metcon (Time)

Complete in any order or increment: 1 mile of running, 40 strict pullups (scale to kipping pullup or 50 STRICT ring row)

15:00 cap

Cooldown

roll psoas 2 mins each side