GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10x xiao ping, jerk prep

Push Jerk (Push Jerk 3×3, 1×10)

Push Jerk (1×10 at 80%+ of 3RM)

Metcon (Time)

8 rounds: 6 HSPU (rx+ defecit), 30 DUs. 14 min cap

Cooldown

lax shoulder socket, forearm mobility, smash calves