Grand Trunk CrossFit – CrossFit
Warm-up
2 minutes shuttles
30 pass throughs
3 rounds
10 CS ATYT
5 BB OHS
5 Hang power snatch
5 BB SGDL
Mobility
pigeon stretch
foam roll
Weightlifting
Snatch (6×3)
every 2 minutes do 3 squat snatches increasing weight starting at 50% building to 75%
Metcon
Metcon (AMRAP – Reps)
AMRAP 16
MIN 1: DU
MIN 2: Cal Row
MIN 3: KBS 53/35
MIN 4: sit-up