GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 2 rounds: 10 KBS, 6 KB thruster.

Strength

Hang Power Clean 5×3

Hang Power Clean

Conditioning

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP: 8 shoulder to overhead (115/80) (rx+ 165/115), 3 L-pullup (supine). Scale L-pullup to negative w/ knee raise to 6 ring row + 6 knee raise

Cooldown

childs pose, dragonfly, tricep smash