GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 1 round cindy

Strength

20 min EMOM: odd – 4 DB shoulder press each arm, even – max strict pullups (rx+ c2b). Score is strict pullups plus lightest set of DB press.

Metcon (AMRAP – Reps)

pullups plus lightest press

Conditioning

6 minute bear complex (AMRAP – Rounds)

6 min AMRAP of bear complex, thrusters allowed. 135/95# – power clean, front squat, push press, back squat, push press. No partial credit. Rx+ 185/130

Cooldown

roll lats, open seseame, pigeon