GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 jumping squats, 1 min bottom squat, box squat prep

Strength

Box Squat 10×2 OTM, below 70%

Conditioning

Metcon (Time)

4 rounds: 400m run, 12 KBS (24/16) (rx+ 32/24), 12 pullups, 12 pistols. 1 min rest between rounds. 20 min cap.

Cooldown

200m walk, couch stretch, dragonfly