GrowStrong CrossFit – CrossFit


200m run, bear crawl, 10 xiao pings each side, split jerk prep

Metcon (Weight)

EMOMx14: Every other minute complete 1 set of the complex: 3 push press, 1 split jerk.

Metcon (AMRAP – Reps)

“tabata slam balls

rest 1:00

tabata burpees

rest 1:00

tabata slam balls”
*add together the lowest score on each tabata


happy baby, twisted cross, partner trap smash