GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded shoulder activation, 10 xiao ping

Push Jerk (Push Jerk 6×3 for new 3RM)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: 25 DUs, 15 KBS, 10 pullups, 5 HSPU (rx+ 50 DU, heavy KB, c2b and defecit)

Cooldown

80m walk, dragonfly, lax shoulder socket and front delt