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