GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, barbell complex warmup

Strength

16 min EMOM – odd: 3 power clean, even: 2 thruster

Thruster

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: 8 HSPU (rx+ defecit), 12 pullups (rx+ c2b), 16 lunges (1x KB 1.5/1, rx+ 2x DBs AHAP)

Cooldown

80m walk, smash IT band, hamstring stretch