WOD

Grand Trunk CrossFit – CrossFit

Warm-up

bike or run 200m

20 pass throughs

15 OHS

2 rounds

5 snatch grip DL

5 HPS

5 OHS

5 snatch drops

Mobility

foam roll

Weightlifting

Hang Snatch (6×2)

every 90 seconds working up 85-90%

*you can drop the bar as weight increases

Metcon

Metcon (AMRAP – Reps)

AMRAP 18:

200m Run

16/12 Calorie Row

12 C2B Pull-Ups

10 Alternating DB Snatches

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