GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, hang clean prep, DB c+j prep

Conditioning

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP with 200m lunge buy-in: 3 hang clean, 3 front squat (70% 1RM clean), 8 DB clean and jerk (1x DB, AHAP). 1 min rest between rounds.

Cooldown

couch stretch, smash quads with plate