GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, RDL and bent row prep

Strength

BB row 5×5, dumbbell RDL 5×10

Barbell Row

Metcon (Time)

Complete in any order: 60 T2B, 60 plyo pushups. 60 situp buy-out. 12 min cap.

Cooldown

forearm mobility, smash lats