GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, OH mobility, snatch prep

Hang Snatch (Find a max of the complex: 1 hang snatch, 1 OHS)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP: 4 hang power snatch (95/65) (rx+ 135/95), 200m run w/ WB, 200m run, 4 hang power snatch. 1 min rest between rounds.

Cooldown

dragonfly, smash traps with bar