GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl

Strength

20 min EMOM: 2 thruster odd min , 4-8 strict supine pullups even min (scale supine ring row)

Thruster

Conditioning

Metcon (Time)

3 rounds: 400m run, 10 push press (115/80) (rx+ 155/105), 10 burpees. 12 min cap.

Cooldown

dragonfly, banded shoulder mobility