GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 1 round cindy, tabata hollow rock and superman

Strength

“Complete 5 rounds

1:00 Man Makers

1:00 plank to pushup

1:00 rest”

Metcon (Time)

“13:00 cap

21-15-9

HSPU, hang clean (135/85, rx+ 155/105)”

Cooldown

twisted cross, partner trap smash