GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 shoulder bridge, DL prep

Deadlift (Deadlift 7×4 between 70-85%, NOT dynamic reps.)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP: 6 hang power clean (155/105, rx+ 205/130), 3 S2OH, 9 bar over burpees

Cooldown

cat pulling tail, lax back