Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row
30 pass throughs
3 rounds
5 OHS
5 hang power snatches
10 ring rows
5 snatch grip push press
Mobility
box hip stretch
box shoulder stretch
Weightlifting
3 position Snatch (heavy 1 rep)
1.high hang- power position
2. above knee
3. mid shin- floor
14 minutes
Metcon
EMILY (AMRAP – Rounds and Reps)
AMRAP 12
6 pull-ups
5 OHS 135/93
11 box jumps 24/20
Rx+ 6 BAR MU
5 OHS 155/115
11 Box jump 30/24