Grand Trunk CrossFit – CrossFit
Warm-up
10 shuttles
3 rounds
30 pass throughs
10 barbell OHS
30 hip glides
Mobility
straight arm shoulder banded
usaw barbell squat hold
Weightlifting
Power Snatch (EMOTM 8)
3 reps @75-80%
Metcon
Metcon (Time)
4 rounds
16 DB snatch 50/35
14 Cal Row
16 HR push-ups
alternating DB snatches