GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 OH lunges with slam ball, 10 situps with slam ball

Strength

Every 2 min for 20:00 complete:

10 slam balls, 6 dynamic pushups, 15 situps

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP: 5 hang snatch (95/65), 5 OHS, 5 bar over burpee, 10 pullups

Cooldown

smash lats and traps on bar, lax ball in pectorials