12/28/2017

Grand Trunk CrossFit – CrossFit

Warm-up

3 min ski erg/ bike

dynamic…

Mobility

wall hip stretch- do 20 wall balls between sides- any weight

30 pass throughs

Weightlifting

Tempo Back squat (Every 2 minutes 3 reps)

5 rounds working @ 70-75%

4 second descend,

2 second pause at bottom, and 1 second up. If 70-75% is to heavy do a weight that you can do

Metcon

Metcon (Time)

3 rounds

10 squat snatches 105/73

20 burpees
do not Rx unless you can do 10 squat snatch reps in 1 minute of that weight

Categories: WOD

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