GrowStrong CrossFit – CrossFit
200m run, bear crawl, banded hip or ankle mobility
EMOMx10: 1 back squat OTM, then
EMOMx10: 2 back every other minute
do not exceed 80% of 1RM
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP: 3-6-9-12….
slam ball shoulders, T2B. Complete 20 DUs after each round.
lax ball hips, shoulder socket, delts on wall