GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 jumping squats, 10 shoulder bridges, 10 PVC passthrough, snatch prep

Strength

One set of 1 snatch pull, 1 power snatch, 1 OHS every other minute for 20:00

Power Snatch

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: 3 Wall walk + pushup, 10 pistols.

Cooldown

happy baby, snail, roll as needed