GrowStrong CrossFit – CrossFit

Warm-up

10x xiao ping each arm, 400m run, bear crawl

Gymnastics

Tabata pullups, rest 2 minutes, tabata HSPU, rest 2 minutes. Score is lowest reps added for each. Then 10 minutes alternating: 1-2 pullup negatives odd, 1-2 HSPU negatives even.

Metcon (AMRAP – Reps)

lowest tabata of each added

Conditioning

5 min squat clean (AMRAP – Reps)

5 min AMRAP: squat clean (135/95) (rx+ 165/115)

Cooldown

frog, dragonfly, lax shoulder socket