GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, front rack mobility, barbell clean prep

Hang Clean

EMOMx20:

min 1) 1 squat clean, 1 hang squat clean

min 2) 3-5 strict HSPU

Metcon (AMRAP – Rounds and Reps)

“10:00 AMRAP

50 WBs

80 DUs (rx+ 160)

50 Burpees”

Cooldown

smash IT bands, smash quads, smash calves