GrowStrong CrossFit – CrossFit

Warm-up

Coach’s choice

Conditioning

Two partner WODs: 10 min AMRAP: ME DB thrusters AHAP, while one partner is working other partner must DL hold 185/125. rest 5 minutes. 10 min AMRAP: 200m run with DBs (both partners), 10 tire flips.

Metcon (AMRAP – Reps)

wod 1

Metcon (AMRAP – Rounds and Reps)

wod 2