Grand Trunk CrossFit – CrossFit
Warm-up
3 min ski erg
dynamic…
Mobility
foam roll quad, lats, back
box shoulder stretch
Weightlifting
Power Snatch (8×2)
2 reps EMOTM 8 @ 75-80%, can be 2 fast singles
Metcon
Metcon (AMRAP – Reps)
AMRAP 16
1600m Bike
10 power snatches 95/63
16 pull-ups
400m=1 rep