Grand Trunk CrossFit – CrossFit
Warm-up
bike or row 3 minutes
dynamic…
Mobility
barbell quad smash
partner rig/ box shoulder
Weightlifting
Hang Snatch (build to a heavy 2 rep)
hang squat snatch
7 rounds
2 reps every 90 seconds building
Metcon
Metcon (AMRAP – Reps)
AMRAP 15
1 sand bag grass run 60/40
8 power snatches 105/75
10 bar over burpees