GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squat, box squat prep

Box Squat (EMOMx10: 2 box squat below 75% (complete sit down))

Metcon (AMRAP – Reps)

7 mins to complete: 800m run, then ME hang power snatch (95/65), rest 2 minutes, then 4 mins to complete: 400m run, then ME hang power clean (135/95). (rx+ is 155/105 then 205/140)

Cooldown

80m walk, hamstring stretch on wall, frog on wall