GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 3 rounds: 10 single leg DL, 10 banded good morning, 10 banded shrugs, 10 banded curls

Conditioning

15-12-9:

Thruster (115/80)

CTB pullup

8:00 cap, 2:00 rest

15-12-9:

Burpee BJ (24/20)

Squat Clean (115/80)

8:00 cap, 2:00 rest

2 mins for ME T2B

Metcon (Time)

WOD 1

Metcon (Time)

WOD 2

Metcon (AMRAP – Reps)

WOD 3

Cooldown

200m walk, 1 min bottom squat, smash quads, lax shoulder socket