GrowStrong CrossFit – CrossFit

Warm-up

partner hip band mobility, 400m run, bear crawl

Strength

On the top of the 3 minute for six rounds: 3 front squat at 70-80%, 80m farmers walk AHAP. Rest the remainder.

Front Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP: 30 T2B, 40 box jumps, 20 power clean (115/80) (rx+ 185/130)

Cooldown

smash calves on bar, smash lats on bar