GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, 10 single leg bridge

Squat Clean (EMOMx10 1 squat clean between 85-95%)

Metcon (AMRAP – Rounds and Reps)

“11:00 AMRAP

10 box jumps, 10 burpees, 10 burpee box jumps. Rest 1:00 after each round.”
two-footed jump is RX box jump

Cooldown

calves on stairs, smash calves, half front split