GrowStrong CrossFit – CrossFit
200m run, bear crawl, banded hip or ankle mobility
Back Squat (EMOMx20: 1 back squat every other minute for 1RM)
Metcon (AMRAP – Reps)
8:00 for reps:
2:00 ME squat cleans, 2:00 ME dips, repeat once. Your score is total reps.
RX is 135/85 and ring dips. RX+ is 155/95 and muslce up into dip
*Dip scaling is as follows: parallettes, box/bench, pushups.
smash triceps on bar, soft ball into psoas, soft ball into thigh/butt