GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 jumping squats, 10 shoulder bridge, power clean prep

Strength

Power Clean warm up to 85% – then 3 rounds at 75% of 1RM power clean: 30s work, 90s rest. Score is reps.

Misfit Power Clean

30s work, 90s rest x3

Conditioning

Metcon (Time)

80m sprint, 15 thrusters (95/65) (rx+115/80), 80m sprint, 10 thrusters, 80m sprint, 20 KBS (1.5/1) (rx+ 2/1.5), 80m sprint, 15 KBS. 10 min cap.

Cooldown

dragonfly, pigeon, calf stretching