GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl

Strength

Misfit Power Clean 80% – 30s work, 90s rest. Score is reps. Final week.

Misfit Power Clean

30s work, 90s rest x3

Conditioning

Metcon (Time)

4 rounds: 10 HSPU (rx+ deficit) , 3 squat clean (80%). 9 min cap.

Cooldown

smash triceps, dragonfly