GrowStrong CrossFit – CrossFit
200m run, bear crawl, 10x xiao ping, tricep smashing with bar, front rack mobility
Misfit Power Clean 70% – 30s work, 90s rest. Score is reps.
Misfit Power Clean
30s work, 90s rest x3
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP: 8 burpee box jumps (24/20), 30 DUs, 8 pullups. 1 min rest between rounds.
frog, dragonfly, smash calves