GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, partner front rack prep

Hang Clean (6×2 Low Hang Clean, drop between reps.)

Metcon (Time)

3 rounds: 8 hang power clean and jerks (135/95, rx+ 155/105), 40 situps, 25 DUs (rx+ 50). 12 min cap.

Cooldown

dragonfly, soft ball psoas/hip