GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, ankle and foot mobility, kipping prep

Metcon (Time)

8 rounds, on the top of the 3:00:

200m run, 8 T2B.

Your score is the slowest time for any given round

You must complete T2B in two sets or you scale to knee raise

rx+ is 12 T2B

Cooldown

smash calves, feet on lax ball, wrist mobility

RAIN: Metcon (Time)

8 rounds, on the top of the 3:00:

12 burpees, 8 T2B.

Same scoring, rx+ is 12 T2B