GrowStrong CrossFit – CrossFit

Warm-up

coach’s choice

Weightlifting

Pndlay Row 5×5, Floor Press 5×5.

Floor Press

Pendlay Row

Conditioning

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP, 2 mins rest, 4 min AMRAP: 5 hang power snatch (95/65), 10 pistols, 10 plyo plate pushups