Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row
dynamic
Mobility
quad smash
box shoulder
Weightlifting
3 position Snatch (heavy 1 rep)
1.high hang- power position
2. above knee
3. mid shin- floor
make sure your high hang is actually high hang, at the pockets
Metcon
Metcon (Time)
4 rounds
2 grass runs
16 OHS 95/65
if it’s too wet, the 2 grass runs can be substituted w/ a 400m row