GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 shoulder bridges, 10 single leg DL each leg w/ KB

Deadlift (EMOMx15: 1 Deadlift)

Metcon (Time)

2 rounds: 400m run, 16 S2OH (155/105 rx+ 205/140), 22 pullups. 12:00 cap

Cooldown

smash triceps on bar, smash lats on bar, thumb in bicep