GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 1 round cindy

Conditioning

Metcon (Time)

10 Clean and Jerks (135/95), 20 HSPU, 30 pullups, 20 KBS (24/16) 50 180-squats, 20 KBS, 30 pullups, 20 HSPU, 10 Clean and Jerks. Rest 1 minute after each movement completion. 30 min cap.

Cooldown

200m walk, happy baby, roll as needed