GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 1 round cindy

Strength

7 rounds: min 1 – 2 pullup negative 6-10 seconds,

min 2 – 15 hollow rock,

min 3 – :30 box bridge w/ load

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP: 6 power clean (135/95, rx+ 205/140), 8 bar over burpee, 200m run

Cooldown

open sesame, soft ball in psoas/outer hip