GrowStrong CrossFit – CrossFit

Warm-up

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

Hang Snatch (6 sets of the complex: 3 hang snatch)

Metcon (Time)

30-20-10 KBS (1.5/1, rx+ 2p), plyo pushups. 400m run between rounds. Plyo RX is crossing the plate with only 1 hand touching. 12 min cap.

Cooldown

open sesame, lax shoulders and triceps on wall