GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 15 jumping squats, 15 shoulder bridges

Weightlifting

Find a max of the complex: 1 clean pull, 1 power clean, 1 hang squat clean

Hang Clean

Conditioning

Metcon (AMRAP – Reps)

3 rounds: 1 min DL (225/185), 1 min WB, 1 min rest

Cooldown

roll IT band, lax back