WOD

Grand Trunk CrossFit – CrossFit

Warm-up

90 seconds of shuttles

20 pass throughs

3 rounds

5 shoulder press

5 hang power snatch

5 front squat

5 lateral hops

Mobility

couch stretch

banded shoulder stretch- straight arm

Weightlifting

tempo strict press (3-3-3-3-3)

3 seconds down, 2 seconds up.

Climbing in weight working every 90 seconds, record your heaviest 3 rep

Metcon

Metcon (AMRAP – Reps)

4 rounds

AMRAP 2

8 squat snatches 135/95

ME burpee box jump overs 24/20

rest 2 minutes
goal is to have you do a challenging amount of squat snatches then sell out (max effort) on the burpee box jump overs .

1:1 work to rest ratio

score is total burpee box jump overs,

scale the squat snatches to your ability

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