GrowStrong CrossFit – CrossFit

Warm-up

coach’s choice (dead bug!)

Strength

In 15 minutes, find a max of the complex: 1 power snatch, 6 OH lunges

Overhead Lunge

Conditioning

Sin-dy (Time)

“Sin-dy” Complete in any order: 800m run (can be broken up), 80 180-squats, 40 plate pushups (explode to and from plates each rep). 18 min cap.