11/2/2017


Grand Trunk CrossFit – CrossFit

Warm-up

15 cal bike/row

3 rounds

15 OHS

30 pass throughs

spiderman w/ rotation

Mobility

banded couch

banded shoulder- you call it

Weightlifting

Snatch Balance (work up to moderate 3 rep)

10 minutes

use this to warm up for the snatch

Weightlifting

Snatch (8×3)

3 reps every 90 seconds

work up to 80-85%

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

8 snatches 105/73

12 HSPU
squat snatches

box HSPU- pike position

Categories: WOD

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