GrowStrong CrossFit – CrossFit

Warm-up

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

Strength

5 sets of 5 DB push press each arm on the 1:00, then 5 sets of 1 attempt ME pullups (rx+ c2b, scale to ring row), on the 2:00, then 5 sets of 4 DB push press each arm on the 1:00. Score is lightest DB + total pullups.

Metcon (AMRAP – Reps)

Score is lightest DB + total pullups.

Conditioning

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP: 20 wallballs, 10 T2B.

Cooldown

80m walk, lax shoulder socket and delt