GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 barbell good morning, 10 shoulder bridge, 10 hollow rock

Strength

Deadlift 8×2 85% every two minutes. Complete a 20 second hollow rock (scale to plank) between each round.

Deadlift

Conditioning

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP: 2-4-6-8… HSPU (rx+ 2 plate defecit), power clean (135/95) (rx+ 205/140), 5 T2B betwween rounds.

Cooldown

smash triceps, lax shoulder socket, lax delts