GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, front rack mobility prep, barbell clean prep

Lift: Metcon (Weight)

Find a max of the complex: 1 Power Clean, 1 Front Squat, 1 Hang Power Clean, 1 Front Squat

Metcon (AMRAP – Rounds and Reps)

“12:00 AMRAP

20-15-10

KBS

HSPU

KB lunge

KB rx is 1.5/1, rx+ is 2/1.5″
20 of each, 15 of each, 10 of each, repeat

Cooldown

2 mins pigeon both sides, 2 mins frog