WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute Row

30 pass throughs

2 rounds w/ barbell

10 OHS

5 hang power snatches

5 snatch grip DL

10 snatch grip push press

Mobility

couch stretch

banded shoulder

Gymnastics

1 round

ME hollow rocks

rest 90 seconds

ME hollow rocks

rest 90 seconds

ME hollow rocks

Weightlifting

Snatch (6×2)

squat snatch

6 sets of 2 reps

every 90 seconds do a set, increase weight if it feels good

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
this is sprint with any type of snatch coming from the floor, those of you doing Rx your goal should be under 4 minutes, if thats not going to happen for you choose a lesser weight

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