GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, snatch prep

Weightlifting

Snatch Complex: 1 snatch + 2 OHS, pause 1 second at the bottom of each OHS

Snatch

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: 8 T2B, 8 KB weighted box step up w/ knee raise (1.5/1) (rx+ 2x DB AHAP)

Cooldown

snail, roll as needed