Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
30 pass throughs
3 rounds
5 OHS
5 hang snatch
5 hang clean
5 push press
Mobility
foam roll
Weightlifting
running clock for 22 minutes, the first 11min build to a heavy hang squat snatch then the next 11min build to a heavy hang squat clean
Hang Snatch (1×1)
Hang Clean (1×1)
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
20 DB push press 50/35
40 DU
pick a DB weight that you could do the first set of 20 push presses UB