GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 3 wall walk, half tabata DUs

Strength

EMOMx16

odd: 40 DU

even: 1 ME set of strict HSPU, scale to kipping, then seated DB shoulder press

Metcon (AMRAP – Reps)

HSPU or presses

Conditioning

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP: 3 DL (275/190, rx+ 335/225), 6 bar facing burpees, 10 pistols

Cooldown

80m walk, childs pose, hamstrings on wall, wide and narrow