GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10x xiao ping, 10 lat activates

Shoulder Press (Shoulder Press 4×4, 2×2. Max rep supinated pullup)

Shoulder Press

,: Metcon (Time)

21-15-9 situp WBs, burpees, goblet squats (1.5/1) (rx+ 2/1.5). 10 min cap
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Cooldown

dragonfly, open sesame, KB pspas