GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, barbell complex warmup

Strength

Find a max of the complex: 1 clean pull, 1 high hang clean pull, 1 high hang clean

High-Hang Clean

Conditioning

Metcon (AMRAP – Rounds and Reps)

5 rounds for time: 3 clean and jerk (75%), 80m farmers walk (24/16) (rx+ 32/24). 11 min cap.

Cooldown

forearm mobility, lax shoulder socket