Grand Trunk CrossFit – CrossFit
Warm-up
30 pass throughs
10 CS snow angels
1600m Bike/800m ski
15 BB OHS
15 BB hang power snatch
15 pushups
Mobility
wall hip stretch
banded shoulder
Weightlifting
3 position Snatch (heavy 1 rep)
1.high hang- power position
2. above knee
3. mid shin- floor
all squat snatches
Metcon
Metcon (Time)
4 Rounds
15 hang power snatches 75/53
grass run
hang on to the barbell for as long as you can