GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, power clean prep

Strength

10 mins of 1 power clean OTM, then 10 mins of 1 power clean every other minute (start at 11)

Power Clean

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: 200m run, 3 power clean (75%), 1 min rest after rounds.

Cooldown

stretch calves, smash calves on bar, smash traps with bar