GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded hip mobility, back squat 8 6 4 2

Strength

Back Squat 3×9

Back Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP: 12 WB, 8 HSPU (rx+ defecit), 4 hang power snatch (115/80) (rx+ 155+/105+). 1 min rest between rounds.

Cooldown

200m walk, lax shoulder sockets