GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 xiao ping each arm

Strength

EMOMx20: even 20 DU, 1 set ME strict pullups. odd 6 (total) single leg RDL, 1 set ME strict HSPU

Metcon (AMRAP – Reps)

total HSPU + pullups (rx+ deficit HSPU)

6 minute bear complex (AMRAP – Rounds)

6 min AMRAP of bear complex, thrusters allowed. 135/95# – power clean, front squat, push press, back squat, push press. No partial credit. Rx+ 185/130

Cooldown

80m walk, dragonfly, frog