Grand Trunk CrossFit – CrossFit
Warm-up
90 sec shuttles
3 rounds
10 CS WY’s
5 hang power cleans
5 front squats
10 DB snatches
Mobility
couch stretch
banded front rack stretch
Weightlifting
Clean (8×1)
squat clean
EMOTM 8 -do one rep every minute
climbing to heavy 1 rep
Metcon
Metcon (AMRAP – Reps)
3 rounds
AMRAP 5
750/650m Row
30 KB snatches 53/35
ME box jump over 24/20
3 rounds, each round 5 minutes long.
work through the row and KB snatches then do a ME set of box jump overs,
total score is the box jump overs from all 3 rounds
KB snatches are from the hang 15/ arm, alternating