WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute Bike

dynamic…

Mobility

wall hip stretch

banded shoulder, straight arm

Weightlifting

Hang Snatch (8×2)

EMOTM 8, hang squat snatch, barbell comes up from between the hips and knees, work at 75-80% across. not TNG

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 power snatches 75/53

60 DU

30 Cal Row

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