GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, front rack mobility or banded walking to keep knees outward

Strength

Every 3:00 for 15:00 (5 rounds): 4 squat clean (start at ~70%, drop each rep), 1 ME HS hold (If you can HS hold for 60 seconds, do them belly to wall for more difficulty, KEEP ACTIVE SHOULDERS AND MIDLINE)

Clean

Metcon (Time)

2 rounds of: 25 pullups (scale to ring row), 45 WBs, 10 hang power cleans (155/105). 10 min cap

Cooldown

dragonfly, wrist mobility, roll quad/IT