GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, mobility prehab

Metcon (Time)

For time, 30:00 cap:

1 round of:

50 double-unders (rx+ 100)

30 goblet squats (1.5/1, rx+ 2/1.5)

25 push press (95/65, rx+ 135/95)

Then, 2 rounds of:

35 double-unders (rx+ 70)

23 goblet squats

18 push press

Then, 3 rounds of:

20 double-unders (rx+ 40)

15 goblet squats

11 push press

Cooldown

ROMWOD