GrowStrong CrossFit – CrossFit

Warm-up

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

Deadlift (5×2)

DL 1×10, 1×8 60%, 1×6 65% THEN

EMOMx10:

2 deadlifts every other minute for new 2RM

Metcon (AMRAP – Rounds and Reps)

11:00 AMRAP

30 Front Squats (95/65)

30 Push Press

90 DUs (rx+ 180)

30 Thrusters

Cooldown

dragonfly, 2 mins frog, twisted cross