GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 jumping squats, 10 shoulder bridges, snatch prep

Strength

Snatch 7×1, at least 4 reps above 90%

Snatch

Conditioning

Metcon (Time)

4 rounds: 15 T2B, 5 hang power snatch (95/65) RX+ (135+ /95+), 30 DUs. 12 min cap.

Cooldown

lax shoulder socket, lax back