GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, 10 shoulder bridge, squat clean prep

Squat Clean (EMOMx20 1 squat clean, every other past 10)

Metcon (AMRAP – Rounds and Reps)

3x 3 min AMRAP, 1 min rest: 10 Push Press (135/95 rx+ 185/130), 10 burpees.

Cooldown

smash traps on bar, open sesame