GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded OH mobility, barbell jerk prep

Push Jerk (5×5 tempo X131)

between each set attempt one 15-30s dead hang, alternating grips and implements (ring/bar)

Metcon (Time)

“Within 15:00 complete:

1 mile run

80 WBs”

Cooldown

80m walk, stretch calves, roll IT bands/quads