GrowStrong CrossFit – CrossFit

Warm-up

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

Hang Snatch (5 working sets of: 1 snatch, 1 hang snatch)

Metcon (AMRAP – Rounds and Reps)

12 minutes to complete: 2-4-6-8…

Thruster, hang power clean. 10 burpees after each round. (rx 95/65, rx+ 135/95).

Cooldown

frog, pigeon, open sesame