GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 3 rounds: 10 tuck jumps, 10 deck squats, 5 xiao ping each arm

Conditioning

“Bergeron Beep Test” EMOM for as long as possible… 7 Thrusters, (75/55) 7 Pull ups, 7 Burpees. When unable to complete, rest for 1 minute, and reduce reps by 1. 25:00 cap.

Metcon (AMRAP – Rounds)

Rounds of “BBT”

Metcon (AMRAP – Rounds)

Reps per round at completion

Cooldown

dragonfly, frog, smash triceps