GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded line drill and banded squats

Strength

Power Clean 6×3 on the top of the 3:00. Complete 20 hollow rocks between sets. Cleans are not TnG but you must catch in proper position.

Power Clean (Power Clean 6×3)

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP: 200m run, 10 HSPU (rx+ deficit if possible, 16 reps)

Cooldown

80m walk, lax shoulder socket, soft ball hip