GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded OH mobility, front rack prep

Strength

FROM THE FLOOR: Power clean then Push Jerk 6×3 across (~85% of 1RM). Between each set complete one 10 second negative pullup (or two 5s efforts) followed by 1 strict pullup.

Push Jerk

Metcon (Time)

80 KBS (1.5/1, rx+ 2/1.5)

50 Burpees

10:00 cap

Cooldown

soft ball psoas, puppy dog with extended arms