GrowStrong CrossFit – CrossFit


200m run, bear crawl, banded OH mobility, front rack prep


FROM THE FLOOR: Power clean then Push Jerk 6×3 across (~85% of 1RM). Between each set complete one 10 second negative pullup (or two 5s efforts) followed by 1 strict pullup.

Push Jerk

Metcon (Time)

80 KBS (1.5/1, rx+ 2/1.5)

50 Burpees

10:00 cap


soft ball psoas, puppy dog with extended arms