GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10x xiao ping, split prep

Strength

14 min EMOM every other minute: 2 Clean and Jerk both reps between 30s

Clean and Jerk

Conditioning

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP: 400m run, 10 S2OH (135/95) (rx+ 185/130)

Cooldown

open seseame, pigeon