GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, back squat 8 6 4 2

Strength

Back Squat 6×1 above 90% – prior to each lift, walk out with 110% of back squat on the bar.

Back Squat

Conditioning

Metcon (Time)

21-15-9 DB snatch AHAP, russian twist (45/25), WB. 8 min cap.

Cooldown

snail, childs pose, roll IT band