GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 15 jumping squats, 15 jumping lunges, 15 shoulder bridges. Clean and split jerk prep

Weightlifting

Clean and Jerk 7×1

Clean and Jerk

Conditioning

Metcon (Time)

100 DUs, 50 180-squats, 50 walking lunges, 100 DUs.

Cooldown

smash calves, wrist mobility, frog