GrowStrong CrossFit – CrossFit
400m run, bear crawl, power clean prep
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
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP: 400m run, 40 WB, 200m run, 20 WB, 100 situps.
200m walk, frog, roll IT band