GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 xiao ping each arm, 10 passthrough, 10 gymnastics taps or butterfly beats. 2 mins DU practice.

Gymnastics

16 min EMOM:even 20 DUs, ME HSPU. odd 20 DUs, ME pullups. Score is lowest round of pullups + HSPU (rx+ C2B and defecit).

Metcon (AMRAP – Reps)

lowest pullup + HSPU

Conditioning

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP: 4 DL (75% 1RM), 10 plyo pushups. 0:30 rest between rounds. Note that plyo pushup RX is never two hands on the plate.

Cooldown

frog, roll as needed, guess for 15.4?