Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
30 pass throughs
3 rounds
10 CS ATYT
5 BB hang power snatch
5 BB OHS
Mobility
box hip stretch
box shoulder stretch
Weightlifting
Back Squat (4×6)
working at 70% of your
1 RM do 4 sets of 6 reps
every 2 minutes
Metcon
Metcon (AMRAP – Reps)
AMRAP 14
7 power snatches 95/63
14 pistols
21 box jumps 24/20
choose a power snatch weight that you can do UB for 2-3 rounds.
pistols are 7 each leg
Pick a pace you will be able to maintain for the whole workout,