GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 2 rounds of: 10 pvc passthrough, 10 OHS

Strength

OHS 3×3, 1×5+

Overhead Squat

Overhead Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: 8 Push Press (115/75), 12 KBS (24/16k) (rx+ 32/24k)

Cooldown

dragonfly, partner trap smash, pigeon