GrowStrong CrossFit – CrossFit

Warm-up

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

Snatch (Snatch 7×1)

Metcon (Time)

10 min cap:

21-15-9 hang power snatch (95/65), push press. 80 situp buy-out

Cooldown

smash traps and lats using barbell on rig