GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, power clean prep

Strength

Power Clean 5×3 above 80%

Power Clean

Conditioning

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP: 12 pullups (rx+ C2B), 6 weighted situps (45/25#, plate stays vertical above head), 12 HSPU (rx+ defecit), 6 weighted situps

Cooldown

snail, dragonfly, smash lats