GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, happy feet drill, ankle mobility, 10 xiao ping

Strength

EMOMx14:

min 1: 1 power clean, 1 front squat

min 2: 3-5 DB strict press or strict HSPU

Power Clean

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP: 7 OHS (95/65), 7 hang power clean, 200m run

Cooldown

80m walk, 2 mins frog, 2 mins couch stretch each side