GrowStrong CrossFit – CrossFit

Warm-up

100m forwards, 100m backwards, 5 vertical jumps, 1 round cindy

Strength

5 rounds not for time: 4 bar MU (scale 4 “getting out of the pool”, or 10 ring row), 7 defecit pushups w/ hollow body, 3 high box jumps

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: 2-4-6-8…. burpee box jumps (24/20) (rx+ 30/24), HSPU (rx+ defecit)

Cooldown

dragonfly, open sesame, smash calves.