GrowStrong CrossFit – CrossFit


200m run, bear crawl, barbell warmup

Split Jerk

Find a max of the complex within 25:00: 2 power cleans, 2 hang power cleans, 2 front squats, 2 split jerk.

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP: 2-4-6-8… S2OH (115/75, rx+ 155/95), pullup (rx+ C2B).


partner trap smash with PVC, lax shoulder socket