GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded shoulder activation, 10 xiao pings, barbell snatch warmup

Power Snatch (1RM)

EMOMx20

min 1-10: 1 Power Snatch every minute

min 11-20: 1 Power Snatch every other minute

Metcon (AMRAP – Rounds and Reps)

“9:00 AMRAP

4 Hang Power Snatch (60% of 1RM)

6 OHS

On the top of every minute, perform 7 Russian KBS (2/1.5) “

Cooldown

80m walk, hammstring stretch, roll back (cross arms)