GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 shoulder bridges, 1:00 box bridge

Strength

12:00 for DL warmup, then within 10:00 complete DL: 1 – 5 – 1 – 10 – 1 – 5 – 1. Score is total weight lifted across sets added.

Metcon (Weight)

DL pounds total (add up all lifts)

Metcon (Time)

50 HSPU for time (rx+ defecit). Scale with box HSPU and DB push press. 10:00 cap.

Cooldown

smash traps and lax read delts