Grand Trunk CrossFit – CrossFit
Warm-up
bike or run 200m
20 pass throughs
15 OHS
2 rounds
5 snatch grip DL
5 HPS
5 OHS
5 snatch drops
Mobility
foam roll
Weightlifting
Hang Snatch (6×2)
every 90 seconds working up 85-90%
*you can drop the bar as weight increases
Metcon
Metcon (AMRAP – Reps)
AMRAP 18:
200m Run
16/12 Calorie Row
12 C2B Pull-Ups
10 Alternating DB Snatches