GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, 1:00 wall squat

Back Squat (“EMOMx10 3 Back Squat 60-70%” all sets across)

1: Metcon (Time)

“WIthin 15:00 complete:

21-15-9 Pullups (rx+ C2B), Box Jumps. Rx is a two-footed jump

then AMRAP with the remaining time

4 wall walks, 20 situps.

Two scores; time and rounds.”

2: Metcon (AMRAP – Rounds and Reps)

AMRAP rounds

Cooldown

seal, puppy dog, lax shoulder socket