GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 2 rounds cindy

Strength

“EMOMx16:

min 1) 8 slam ball shoulders

min 2) 10 ball slams

min 3) max weighted situps (ball on chest)

min 4) rest”

Metcon (Time)

“WIthin 14:00, Complete in any order

100 KBS (1.5/1, rx+ 2/1.5)

40 DB snatches (above 50/30 is rx+)

30 single arm DB thrusters”

Cooldown

80m walk, twisted cross, lax shoulder socket