Grand Trunk CrossFit – CrossFit
Warm-up
90 seconds shuttles
3 rounds
10 CS ATYT
10 BB OHS
10 ring rows
Mobility
pigeon stretch
banded shoulder- straight arm OH
Weightlifting
Snatch (7×2)
squat snatch
every 90 seconds, do 2 reps climbing in weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
600m Bike
20 pull-ups
20 thrusters 75/55
make sure to pace yourself through these large sets
46 reps/round
100m=1 rep
* do not drop the barbells with the 10 and 15lb plates they will eventually break