GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl. 2 rounds of 10 pushups, 10 PVC passthroughs.

Strength

Push Press 3×3, 3×1

Push Press

Push Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP, rest 2 mins, repeat: 2 clean and jerk (155/105) (rx+ 185+/135+), 4 strict knees to elbows, 8 pullups.

Cooldown

frog, bottom squat, childs pose