GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, 10 shoulder bridges, thruster prep

Thruster (EMOMx10 2 thruster, same weight across)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: 5 thrusters (115/80) (rx+ 135/95) and 10 T2B, rest 3 mins, 3 min AMRAP: ME burpees. 2 scores.

Metcon (AMRAP – Reps)

burpees

Cooldown

80m walk, open sesame, smash traps with bar