GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded OH mobility, PVC passthrough, snatch prep

Hang Snatch (Hang Snatch 6×3 (stay above the knee))

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP:

8 OHS (95/65), 4 HSPU (rx+ parallette), 30 DUs (rx+ 50), 4 HSPU.

Scale HSPU to DB push press if you do not have them on the wall

Cooldown

dragonfly, extended lizard 2 mins each side