Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes rower
20 pass throughs
3 rounds
10 CS WY’s
5 HPS
5 OHS
10 lateral bar hops
Mobility
box hip stretch
box shoulder stretch
Weightlifting
Metcon
Snatch
EMOTM 9
2@60%
2@65%
2@70%
1@80%
1@80%
1@85%
1@85%
1@90%
1@90%
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
25 wall balls 20/14
10 burpee box jump overs 24/20
pick a speed you can maintain, manage your HR, and keep moving