GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 1:00 box bridge, 10 single leg bridges

Strength

Touch and go deadlift – 1×6@65% 1×5@75% 1×4@85% 1×1@97.5%, then 2 attempts for new 1RM if lifting well. At least two sets must be done before you start the 1×6

Deadlift

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: 50 DUs (rx+ 100), 30 KBS, 15 pullups (rx+ c2b).

Cooldown

childs pose, seated fold, lax as needed