GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 1 round cindy, 10 xiao ping each arm

Strength

EMOMx20

even: 3-5 strict HSPU and pullup

odd: 30 double unders

Stop jumping rope by :30

Metcon (Time)

15-9: KBS, Burpee. rest 2 minutes, then: 21-15-9: KBS, Burpee. 12 min cap. rx+ is 2pood (no heavier)

Cooldown

dragonfly, open sesame, smash lats