GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded OH mobility, two-arm shoulder mobility

Power Snatch (max the complex: 3 power snatch, no dropping)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP: 10 OHS (95/65, rx+ 135/95), 5 thruster, 10 hang power clean, 20 T2B.

Cooldown

lax shoulder socket and delt