GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl

Strength

1 snatch every other minute for 14 minutes. Then, 4 minutes for a 3RM OHS from the ground.

Snatch

Overhead Squat

Conditioning

Metcon (Time)

In any order: 75 lunges, 50 plyo pushups, 200m farmers cary (2x KB or DB AHAP). 10 min cap.

Cooldown

couch stretch, lax pecs/shoulder