GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded hip or ankle mobility

Strength

Front Squat 3×1 to at least 90% then 3×3 tempo front squat (32X1)

Front Squat

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP 7 hang power snatch (95.65, rx+ 135/95), 14 deadlifts, 21 burpees.

Cooldown

lax shoulder socket and delt on wall, lax glutes