GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 xiao ping each arm, bear complex prep

Strength

20 min alternating EMOM: even – 2 reps of the bear complex, odd – rest

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Conditioning

Metcon (Time)

3 rounds: 200m run, 40 DUs, 10 power snatch (95/65). 8 min cap.

Cooldown

roll IT band, roll back, lax shoulder socket