GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl. 2 rounds cindy

Speed

4 rounds not for time: 6 turkish getup (KB or BB if possible), 6 jumping lunges, 2 max height vertical jump, 2 100m sprints

Conditioning

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP: 1 power snatch (95/65), 30 DUs. 2 power snatch, 30DUs. 3 power snatch, 30…..

Cooldown

wrist mobility, dragonfly, roll calves