GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded OH mobility, happy feet drill

Strength

6 rounds of 1:00 for: 2 stall snatch (pull from ground, pause 2sec at position 2), 1:00 for 30 russian twist, 1:00 rest

Hang Snatch

Metcon (AMRAP – Rounds and Reps)

12min AMRAP: 3 hang power snatch (85% of strength), 12 T2B, 200m run, 1 min rest.

Cooldown

80m walk, dragonfly, smash lats and low back