GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 shoulder bridge, 30 banded good morning

Deadlift (Deadlift touch and go 4×6 (65, 70, 75, 80%))

Metcon (AMRAP – Rounds and Reps)

3 rounds of 3 mins on / 3 mins off

ARMAP 3 of:

6-9-12-15-18…

Thruster (95/65 rx+ 135/95), T2B

Cooldown

80m walk, lax pecs and low back