GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10x xiao ping, tricep smashing with bar, front rack mobility

Strength

Misfit Power Clean 70% – 30s work, 90s rest. Score is reps.

Misfit Power Clean

30s work, 90s rest x3

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP: 8 burpee box jumps (24/20), 30 DUs, 8 pullups. 1 min rest between rounds.

Cooldown

frog, dragonfly, smash calves