GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, pvc passthrough, snatch balance with bar, snatch prep

Hang Power Snatch

Within 15:00 max the complex: 1 low hang power snatch, 1 high hang power snatch

Metcon (AMRAP – Rounds and Reps)

“12:00 AMRAP:

16 Deadlifts (225/140, rx+ 295/185)

16 bar over burpees

1:00 rest between rounds”

Cooldown

pigeon both sides, partner trap smash, lax as needed