GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 xiao ping, 10 shoulder bridge

Metcon (AMRAP – Rounds and Reps)

4 x 4 min AMRAP with 2 mins rest between: 10 DL (225/155 rx+ 315/200), 10 KB snatch (1.5/1, rx+ 2p), 10 KB S2OH, 10 T2B.

Cooldown

dragonfly, pigeon, lax back