GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, 10 shoulder bridges, box squat prep

Box Squat (EMOMx10: 3 Box Squat 60-65% all sets across)

Metcon (AMRAP – Rounds and Reps)

“14:00 AMRAP

30 DUs

10 hang power snatch (95/65)

5 OHS”

Cooldown

80m walk, dragonfly, twisted cross, childs pose, neck mobility