Grand Trunk CrossFit – CrossFit
Warm-up
bike, row or ski 3 minutes
30 pass throughs
15 pvc OHS
2 rounds w/ Barbell
5 back squats
5 snatch grip presses
5 hang power snatches
5 OHS
5 snatch grip DL
Mobility
couch stretch
partner rig stretch
Weightlifting
power snatch +3 OHS ( 7×1)
7 sets building to a heavy 1 rep of complex
*90 seconds
Metcon
Metcon (Time)
21-15-9
hang power snatch 95/65
T2B