GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded hip and/or ankle distraction

Back Squat (Back Squat 7×1 above 90% for new 1RM)

6 minute bear complex (AMRAP – Rounds)

6 min AMRAP of bear complex, thrusters and jerks allowed. 135/95# – power clean, front squat, push press, back squat, push press. No partial credit. Rx+ 185/130

Cooldown

2 mins frog, roll quads and IT band