GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 20 jumping jacks, push jerk prep

Strength

Push Jerk 5×4

Push Jerk

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP: 4 front squat (135/95) (rx+ 185/135), 8 pullups, 200m run.

Cooldown

smash quads, smash lats