GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, 1:00 wall squat, banded hip or ankle mobility

Back Squat (10×3)

“EMOMx10

3 Back Squat 60-70% (heavier than last week)”

time: Metcon (Time)

“WIthin 16:00 complete:

6 rounds: 4 strict pullups, 8 HSPU.

then:

AMRAP 15 T2B, 200m run

scale pullups to 2x ring row, HSPU with box and DB push press

Two scores.”

AMRAP: Metcon (AMRAP – Rounds and Reps)

Cooldown

twisted cross, snail, sphinx