WOD

Grand Trunk CrossFit – CrossFit

Warm-up

10 shuttles (down and back is 1)

30 pass throughs

3 rounds w/ barbell

5 hang power snatch

5 snatch grip DL

5 front squats

5 push press

Mobility

banded hamstring on floor

banded straight arm

Weightlifting

Front Squat (4-4-4-4)

every 2 minutes working up to your 70-75%

1 RM front squat on Dec 3

Metcon

Metcon (AMRAP – Reps)

3 rounds

AMRAP 4

6 power snatches 120/90

18 wall balls 20/14

rest 2 minutes
goal is to choose a weight you could go UB at least first 2 rounds

Accessory

50 DB strict press

29665 WK Smith Dr.
Suite B
New Hudson, MI
48165