GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, power clean prep

Strength

Power Clean warm up to 85% – then 3 rounds at 80% of 1RM power clean: 30s work, 90s rest. Score is reps.

Misfit Power Clean

30s work, 90s rest x3

Conditioning

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP: 400m run, 40 WB, 200m run, 20 WB, 100 situps.

Cooldown

200m walk, frog, roll IT band