Grand Trunk CrossFit – CrossFit
Warm-up
300m row
30 pass throughs
3 rounds
10 CS WY’s
5 hang power snatch
20 sec HS hold
Mobility
foam roll
Metcon
Metcon (AMRAP – Reps)
4 rounds
AMRAP 2
18 KBS 53/35
9 HSPU
rest 1 minute
12 minutes to find 2 RM squat snatch
Four 2 minute AMRAP’s with 1 minute rest in between then take 12 minutes to find a 2 RM squat snatch
Weightlifting
Snatch (2 RM)
squat snatch
12 minutes
Accessory
TABATA
V-ups