GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, 10 shoulder bridge, power clean warmup

Strength

5 sets of the complex: 3 Power clean, 3 Front squat, 4 Lunge. Begin first set at 60% of 1RM power clean

Front Rack Lunge

Conditioning

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP: 10 pullups, 10 T2B, 10 burpees

Cooldown

half frog, dragonfly, childs pose