GrowStrong CrossFit – CrossFit


200m run, bear crawl, 10 jumping squats, 1 min box bridge, happy feet drill and clean and jerk prep

Thruster (EOMOMx10: 1 clean, 1 thruster, 1 split jerk )

Metcon (Time)

3 Rounds of: 200m run, 21 lateral bar burpees, 200m run. Rest 2 minutes. 14 min cap.


open sesame, smash IT bands and quads