GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, ankle mobility, back squat prep

Strength

Back Squat 3×8

Back Squat

Conditioning

Metcon (AMRAP – Reps)

4 rounds of 2:00 with 2:00 rest between rounds – 200m run, 30 DU, ME thruster (95/65) (rx+ 115+/80+).

Cooldown

smash calves on bar, smash quads with bar, 2 mins bottom squat