GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, front rack prep, 1:00 bottom squat on rig, barbell clean prep

Clean (1RM)

“EMOMx10: 1 squat clean

EMOMx10: 1 squat clean every other minute

do not exceed 90% until past the first half”

Metcon (AMRAP – Rounds and Reps)

“10:00 AMRAP

13 pullups

8 power cleans (135/85, rx+ 185/115)

5 burpees”

Cooldown