6/20/18

Grand Trunk CrossFit – CrossFit

Warm-up

3 min row, bike, ski

20 pass throughs

10 OHS

2 rounds w/ barbell

5 hang power snatches

5 OHS

5 snatch grip DL

5 snatch grip push press

Mobility

banded hip stretch

straight arm banded shoulder

Gymnastics

5 rounds

:45 hollow hold

:30 rest

Metcon

Metcon (AMRAP – Reps)

10 1-minute rounds of:

10 burpees over the bar

Max reps of power snatches 135/93

Rest 2 minutes between rounds.
choose a burpee amount and power snatch weight that will allow you to do at least 5 power snatches in the later rounds.

*score is total power snatches

Rx+ 155/105

Categories: WOD

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