Grand Trunk CrossFit – CrossFit
Warm-up
3 min Row
dynamic…
Mobility
barbell trap smash
30 pvc pass throughs
Weightlifting
Snatch (7×2 )
squat snatch, take 5 minutes to get to your working weight
every 90 seconds do 2 reps @ 75-80%
trying for across
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
30 OHS 115/83
25 C2B pull-ups
20 OHS
15 C2B pull-ups
for the OHS pick a weight you can do at least 20 UB reps
Rx+
AMRAP 10
30 OHS 115/83
10 ring MU
20 OHS
5 ring MU