GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 burpees w/ +1 pushup each, 10 PVC passthrough, jerk prep.

Strength

Push Jerk 4×6

Push Jerk

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: 30 DUs, 10 plyo-pushup, 10 T2B

Cooldown

dragonfly, smash pecs w/ lax, floss forearms