GrowStrong CrossFit – CrossFit

Warm-up

coach’s choice

Strength

14 min alternating EMOM: even 3 high box jumps, odd 1 high hang snatch + 1 OHS

High-Hang Snatch

Conditioning

Metcon (AMRAP – Reps)

Team WOD: 10 mins for 1 partner to run 200m, other partner acumulate KBS. Each run completes adds 10 KBS to the total score. Switch after each run. KB standard is 24/16, rx+ 32/24