GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, power clean singles up to ~85%

Strength

Misfit Power Clean 75% – 30s work, 90s rest. Score is reps.

Misfit Power Clean

30s work, 90s rest x3

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP: 2-4-6-8… DL, hang power clean, push press (135/95) (rx+ 175/120). Between sets, 20 situps.

Cooldown

KB psoas, forearm mobility