GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 15 jumping squats, 15 shoulder bridges

Strength

Back Squat 7×1

Back Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP: 4 power snatch (95/65) (rx+ 115/80), 6 OHS, 4 HSPU (rx+ defect)

Cooldown

frog, half frog, lax shoulder socket