GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10x xiao pings each arm

Gymnastics

5 rounds on the 3:00 – 2 HSPU negatives, 2 pullup negatives, 4 thursters AHAP. At 15:00, rest 5 min then 5 min AMRAP for max reps of HSPU and pullup. (rx+ deficit, C2B)

Metcon (AMRAP – Reps)

Add total reps to heaviest thruster

Conditioning

Metcon (AMRAP – Reps)

5 miin for a max reps of the complex: 3 power snatch, 3 OHS, rack on back, 6 back rack lunges, 1 back rack thruster. 95/65# rx+ 135/95

Cooldown

80m walk, couch stretch, lax as needed