Grand Trunk CrossFit – CrossFit
Warm-up
20 pass throughs
600m row
then
3 rounds
10 SGDL
10 HPS
10 OHS
Mobility
couch stretch
Weightlifting
Snatch
squat snatch
9 rounds
1 rep every :45
working at 75-80% across
Metcon
Metcon (Time)
10 rounds
5 deadlifts 275/185
5 strict HSPU
16 MTC
make sure the DL weight is heavy for you,
if you’re working from a box do 8 HSPU instead of 5