GrowStrong CrossFit – CrossFit

Warm-up

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

Strength

Snatch to a max within 15 minutes and then 8×1 on the :30 (very reduced weight, < 80% )

Snatch

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: 10 OHS (95/65), 10 T2B.

Cooldown

dragonfly, open sesame, forearm and wrist mobility