GrowStrong CrossFit – CrossFit

Warm-up

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

Gymnastics

DU/PU/HSPU test (AMRAP – Reps)

Gymnastics rep total:

16 min EMOM:even 20 DUs, ME HSPU. odd 20 DUs, ME pullups. Score is total pullups + HSPU (rx+ C2B and defecit). Move on from the rope by :30

Conditioning

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP: 3 DL (275/190) (rx+ 385/225), 80m farmers walk (2x KB 1.5/1), 3 DL. 1 min rest between rounds.

Cooldown

200m walk, happy baby, childs pose, forearm mobility