GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, barbell warmup, half tabata hollow hold

Hang Clean

EMOMx20:

even) 2 hang squat cleans (no dropping)

odd) 10-20s L-sit or hang attempt

Try to complete the entire EMOM at between 70-75% of 1RM clean on the barbell

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP: 5 S2OH (155/95, rx+ 185/115), 8 slam ball shoulders, 8 slam balls.

Cooldown

lax shoulder socket and roll quads/IT bands