GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, banded shoulder mobility, banded hip mobility, calf stretching. Warm up shoulder press and hang power clean.

Conditioning

8 min AMRAP:

115/80# shoulder presses

Each time you break, perform 50 double-unders

Rest 4 minutes

Then,8 min AMRAP:

205/135# hang power cleans

Each time you break, perform 30 squats

Metcon (AMRAP – Reps)

shoulder press

Metcon (AMRAP – Reps)

hang power clean

Cooldown

200m walk, smash traps on bar (empty bar on rig), hip stretch on wall