GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl. 2 rounds: 10 xiao ping, 5 PVC raises from the back (possibly weighted), 80m farmers walk.

Conditioning

Metcon (AMRAP – Rounds and Reps)

3 rounds: 8 min AMRAP, 2 min rest – 5 DL (255/155) (rx+ 315, 205), 80m run, 10 pullups, 80m run.

Cooldown

200m walk, smash quads with plate, smash calves on bar.