GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, split prep (mobility and lift)

Weightlifting

16 min EMOM: 1 split jerk even, 5-8 T2B odd. Scale to K2E if you can not maintain a propper kip.

Split Jerk

Conditioning

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cooldown

forearm stretching, childs pose, happy baby