GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded ankle or hip distraction

Box Squat (EMOMx10: 2 Box Squat)

Curtis P (AMRAP – Reps)

5 min AMRAP: Curtis P’s:

1 power clean, 1 lunge each leg, 1 push press. 95/65 (rx+ 135/95) Must be done as a complex, score is total Curtis P’s.

Metcon (AMRAP – Reps)

7 mins for ME wall sit, score as time = reps in minute form (2:30 sit would be 230)

Cooldown

2 mins couch stretch each side