GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 burpees with +1 hand release pushup each

Strength

Push Press 4×6

Push Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

For 9 minutes: 1,2,3,4,5….

clean and jerk (135/95) (rx+ 155+/105+), burpee, T2B

Cooldown

dragonfly, smash IT, smash shoulders