GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 5 mins lats/shoulder socket mobility, snatch prep

Strength

5 sets of the complex: 1 high hang squat snatch, 1 low hang squat snatch, 1 squat snatch

High-Hang Snatch

Metcon (Time)

30 S2OH (135/95, rx+ 185/130), 100 DUs, 50 box step ups (45/25). 80m farmers walk (2x 1.5/1, rx+ 2p) after each movement. 13 min cap.

Cooldown

80m walk, lax triceps and forearms