GrowStrong CrossFit – CrossFit

Warm-up

Coach’s choice

Gymnastics

In 12 minutes, accumulate a maximum amount of strict HSPU and strict pullups. RX+ is in sets of 5, Rx is in sets of 3. Score is rounds. Scale movement, not reps.

Metcon (AMRAP – Rounds)

total rounds

Conditioning

Metcon (Time)

12-9-6-3 (135/95) (rx+ 155+/105+) thruster with 200m run after sets. 1 minutes rest between rounds.