GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, clean and jerk prep

EMOMx10 1 clean and jerk, then EMOMx10 1 clean and jerk every other minute

Clean and Jerk

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP: 2 wall walk, 20 lunges w/ KB, 10 KB snatches

Cooldown

80m walk, couch stretch, lax shoulder socket