3/15/2018

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute Row

dynamic…

Mobility

box hip stretch

box shoulder

Weightlifting

Paused Front Squat (4×4)

2 second pause, working @ 50-60% of front squat

Metcon

Metcon (AMRAP – Reps)

AMRAP 2

10 Cal Bike

10 thrusters 75/53

rest 1 minute

AMRAP 2

10 Cal Bike

10 power snatches 75/53

rest 1 minute

AMRAP 2

10 Cal Bike

15 wall balls 20/14

rest 1 minute

then:

AMRAP 1

ME thruster

30 sec rest

AMRAP 1

ME power snatch

30 sec rest

AMRAP 1

ME wall ball

Categories: WOD

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