GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 2 rounds: 10 xiao ping, 10 KBS

Strength

Find a max of the complex: 1 snach pull, 1 power snatch, 1 hang squat snatch.

Hang Snatch

Conditioning

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cooldown

floss and roll calves, roll as needed