GrowStrong CrossFit – CrossFit

Warm-up

Coach’s choice

Strength

Find a working max of 1x clean pull, 1x hang clean pull

Metcon (3 Rounds for weight)

For quality and load:

EMOMx5: 3 power clean, 4-8 burpees. 3 min rest. EMOMx5: 3 hang squat clean, 4-8 burpees. 3 min rest. EMOMx5: 3 squat clean, 4-8 burpees.

Metcon (AMRAP – Reps)

total burpees