GrowStrong CrossFit – CrossFit

Warm-up

coach’s choice

Metcon (AMRAP – Reps)

Team WOD, a team has KBs equal to the number of partners: 4 rounds of: 4 mins of work, 2 mins rest – 200m w/ KB, 40 single arm Russian swings, 40 front squats w/ KB. If any KB touches the ground during the working minutes, assess a 10 burpee penalty for both partners. The run includes all partners, the reps are a total within the team.