GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 1 round cindy

Strength

EMOMx16 (4 rounds)

min 1) unbroken pullups

min 2) unbroken HSPU

min 3) 2 attempts negative pullup

min 4) 2 attempts negative HSPU

perform strict when possible (greater than 5), negatives 10s max

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP:

8 power clean (135/85, rx+ 185/115)

80m farmers walk (2xKB 1.5/1, rx+ 2/1.5)

1:00 rest

Cooldown

twisted cross, puppy dog, dragonfly, wrist mobility