GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, power clean prep

Strength

Power Clean warm up to 85% – then 3 rounds at 70% of 1RM power clean: 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…. Front Squat (155/105) (rx+ 225/155). Between each round 35 DUs and then 5 DL.

Cooldown

frog, pigeon, childs pose