GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 2 rounds cindy

Strength

16 min EMOM: 6-8 strict pullups odd, 4-6 strict HSPU even. Scale pullup to negative, then kipping, then ring row. Scale HSPU to negative, then kipping, then seated KB press.

Conditioning

Metcon (Time)

3 rounds of: 35 wallballs, 15 burpees. 1:00 rest between rounds.

Cooldown

pigeon, open sesame, roll IT