GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 5 mins OH prehab

Strength

10 min EMOM: even: 3 shoulder press (80%), odd: 7 thruster (60-70%)

Thruster

Shoulder Press

100 KBS for time (Time)

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

Cooldown

lax side and rear deltoids on wall