GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 15 shoulder bridges, 15 jumping squats, 10 leg swings on rig

Strength

Back Squat 4×7 (75-80%)

Back Squat

Conditioning

Metcon (Time)

200 DUs, 30 Power Clean (95/65) (rx+ 155+/105+). 13 min cap

Cooldown

floss calves, shoulder rotation, smash lats