GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, clean and jerk prep

Clean and Jerk (Clean and Jerk 7×1 at 90%+)

Metcon (AMRAP – Reps)

4 min AMRAP, rest 2 minutes, repeat. Start the WOD over, score is total reps.

1-2-3… power clean, push jerk, L-pullup. Barbell is 135/95 (rx+ 185/130)

Cooldown

80m walk, soft ball in hip/psoas