GrowStrong CrossFit – CrossFit


400m run, bear crawl, 1 round cindy, 10 xiao pings, 5 mins mobility prehab

Metcon (AMRAP – Rounds and Reps)

On a running clock with a 25 min cap: 400m run, 10 HSPU. Rest 5 minutes, then AMRAP the following: 200m run, 5 HSPU, 5 power clean (135/95). Complete the “primer” at an extremely high intensity. Can share power clean bars very easily. Scale HSPU with box. (rx+ for primer is 800m, all HSPU defecit, bar is 185/130). Score is only rounds and reps.


calves on stairs, partner shoulder smash with PVC, lax shoulder sockets