GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, 10 tuck jumps, 10 single leg shoulder bridges, unloaded DL warmup

Metcon (AMRAP – Rounds and Reps)

23 min AMRAP: 3-6-9-12-15… of Box Jump (24/20), DL (185,130). 200m run after completing each round.

Cooldown

low back ROMWOD