GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, smash pecs, happy baby, snail, 2 rounds: 10 deck squat, 10 straight leg DL w/KB, deadlift prep

Conditioning

Metcon (AMRAP – Reps)

15 rounds: 1 min for 80m sprint, 3 DL (225/155) (rx+ 285+/200+), ME burpees, 1 min rest. Score is burpees.

Cooldown

dragonfly, lax back, open seseame