GrowStrong CrossFit – CrossFit

Warm-up

banded OH mobility, 200m run, bear crawl, snatch prep

Strength

10 min EMOM: 1 snatch OTM, then 10 mins of: 1 snatch every other minute

Snatch

Conditioning

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP: 5 DL (135/95) (rx+ 185/135), 10 front squat, 5 S2OH. Coach’s challenge: all front squat unbroken

Cooldown

happy baby, childs pose, roll IT band