GrowStrong CrossFit – CrossFit

Warm-up

banded rib mobility, 400m run, bear crawl

Strength

EMOMx7:

Min 1: 7 Thrusters

Min 2: 6 Thrusters

Min 3: 5 Thrusters

Min 4: 4 Thrusters

Min 5: 3 Thrusters

Min 6: 2 Thrusters

Min 7: 1 Thruster

EMOMx7:

Min 1: 7 Power Cleans

Min 2: 6 Power Cleans

Min 3: 5 Power Cleans

Min 4: 4 Power Cleans

Min 5: 3 Power Cleans

Min 6: 2 Power Cleans

Min 7: 1 Power Clean

Thruster

Power Clean

Conditioning

Metcon (AMRAP – Reps)

3 min AMRAP, rest 2 minutes, 3 minute AMRAP: burpee pullup T2B.

Cooldown

lax shoulder socket, smash lats