GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 1 round cindy, tabata hollow rock/superman

Metcon (AMRAP – Reps)

EMOMx12: One set of the following:

balls slams (catch on the bounce), pullups.

You must do the same number of each per round. Your score is the lowest number. Scale pullups to ring row.

Metcon (AMRAP – Rounds and Reps)

“14:00 AMRAP

1-2-3-4… Squat Clean and Jerk (135/85, rx+ 205/130)

2-4-6-8… Burpee

2-4-6-8… T2B”

Cooldown

twisted cross, child’s pose, forearm mobility