WOD

Grand Trunk CrossFit – CrossFit

Warm-up

30 pass throughs

10 CS snow angels

1600m Bike/800m ski

15 BB OHS

15 BB hang power snatch

15 pushups

Mobility

wall hip stretch

banded shoulder

Weightlifting

3 position Snatch (heavy 1 rep)

1.high hang- power position

2. above knee

3. mid shin- floor
all squat snatches

Metcon

Metcon (Time)

4 Rounds

15 hang power snatches 75/53

grass run
hang on to the barbell for as long as you can

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