Grand Trunk CrossFit – CrossFit
Warm-up
300m row
30 pass throughs
2 rounds
10 CS WY’s
10 hang squat snatch
10 ring rows
10 V-ups
Mobility
foam roll/ BB smash
Weightlifting
Hang Snatch (heavy 1 rep)
start between hips and the knees,
12 minutes
Metcon
Metcon (AMRAP – Reps)
3 rounds
AMRAP 3
15/12 Cal Bike
25 KBS 53/35
rest 2 minute