GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 2 mins DU practice

Deadlift (Deadlift 6×4, no dynamic reps.)

Metcon (Time)

4 rounds: 80m sprint, 8 S2OH (135/95) (rx+ 205/140), 200m run, 4 S2OH. 1 min rest between rounds. 14 min cap.

Cooldown

smash traps on bar, frog, lax as needed