GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10x xiao ping, banded ankle distraction

Strength

Snatch 5×2 above 80%

Snatch

Conditioning

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP: 4 hang power snatch (95/65) (rx+ 135/95), 4 L-pullups, 4 strict HSPU (rx+ defecit). HSPU scale is 4 HSPU + 8 plate presses

Cooldown

smash lats, smash triceps