GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, clean and jerk prep

Clean and Jerk (EMOMx20: 1 clean and jerk. No weight decreases.)

Metcon (Time)

21-15-9 KBS, box jump (24/20) (rx+ is 2p and 30/24”)

10 min cap

Cooldown

smash calves and IT band