GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 2 rounds of cindy, 10 xiao pings, 10 PVC passthroughs, Burpee T2B prep

Metcon (AMRAP – Rounds and Reps)

23:00 AMRAP

6 HSPU (scale to a box AND DB press, rx+ parallette)

12 KBS (1.5/1, rx+ 2p)

12 Burpee T2B

400m run

Cooldown

200m walk, 2 mins pigeon both sides, 2 mins frog, partner trap smash with PVC