Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
30 pass throughs
3 rounds w/ barbell
5 OHS
5 HPS
5 bent over rows
5 snatch grip push press
Mobility
box hip stretch
box shoulder
Weightlifting
Overhead Squat (heavy 2 rep)
15 minutes to work up to a heavy 2 rep
Metcon
Metcon (Time)
squat snatch 95/65
Bar MU
8-7-6-5-4-3-2-1
descending ladder.
do 8 squat snatches and 8 Bar MU, 7 squat snatches and 7 Bar MU, then 6 and 6, and so on…
scale to C2B or pullups
15MTC