GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 xiao pings, BB snatch prep

Hang Snatch (Hang Squat Snatch 5×3, no dropping between reps)

Metcon (AMRAP – Rounds and Reps)

“10:00 AMRAP

5 Power Snatch (95/65, rx+ 135/85), 10 hand release pushups, 15 DUs (rx+ 30)”

Cooldown

80m walk, twisted cross, thread the needle