GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 15 jumping squats, 15 shoulder bridges

Strength

10 min EMOM: 2 hang power clean. at 10 minutes, rest 3 minutes, take 85% and do 5 min EMOM: 4 power cleans every minute.

Hang Power Clean

Conditioning

Metcon (Time)

4 rounds: 20 WB, 40 DUs, 10 strict pullups. 13 min cap.

Cooldown

frog, ankle mobility on stairs, smash lats.