Grand Trunk CrossFit – CrossFit
Warm-up
bike or row 3 minutes
dynamic…
3 rounds
10 slow leg lowers to hollow hold
10 hollow holds to V-up position
Mobility
quad smash
barbell OH squat hold
Weightlifting
Snatch (EMOTM 8)
2 reps EMOTM working up to 80-85%
Metcon
Metcon (Time)
4 rounds
4 power snatches 125/93
12 bar over burpees
*power snatches must be UB every set