GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, happy feet drill, clean prep

Strength

Find a max of the complex: 1 clean, 1 hang clean, 1 split jerk

Hang Clean

Metcon (Time)

21-15-9 pullups, HSPU, burpee. (rx+ c2b and deficit)

Cooldown

open sesame, roll lats, smash traps with bar on rig