GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 2 mins foam roller mid back w/ OH hold

Thruster (ascending weight EMOMx10: 1 thruster)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP: 2 power clean (90% thruster), 10 pullups, 2 power clean, 10 T2B, 30 DUs (rx+ 60)

Cooldown

80m walk, dragonfly, smash lats