GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded shoulder activation, 10 xiao ping

Strength

EMOMx16

even: 2 push press

odd: 4-6 strict T2B

Push Press

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP: 2 power cleans (100% of heaviest push press double), 4 HSPU, 8 KBS

Cooldown

smash traps on bar, soft ball hip