GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, happy feet drill, squat clean prep

Strength

5 sets of the complex: 1 high hang squat clean, 1 low hang squat clean, 1 squat clean

High-Hang Clean

Metcon (AMRAP – Rounds and Reps)

3×3 min AMRAP with 2 mins rest between: 2 power clean (85% of complex, rx+ 100%), 8 T2B, 8 strict supine pullups.

Cooldown

hammstring on wall, V on wall, lax as needed