GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 3 rounds: 3 rounded-back DL empty bar, 5 pullups, 10 air squats

Weightlifting

16 min EMOM: 2 DL even (less than 90%), 4 strict HSPU odd

Deadlift

Conditioning

CF Open 15.1

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Cooldown