Grand Trunk CrossFit – CrossFit
Warm-up
200m Run
3 rounds
12 OHS
20 pass throughs
spiderman walk w/ rotation
Mobility
couch stretch
partner rig stretch or box shoulder
Weightlifting
Snatch (heavy 3 rep)
12 minutes to work up to a heavy 3 rep
Weightlifting
Back Rack Lunge (work up to heavy 6 rep)
12 minutes
walking lunge, 3/leg, clean from floor, going toward the windows from the rig, knee touching the floor. at least 4 working sets
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
6 strict HSPU
8 snatches 95/63
16 lunges
the snatch is squat snatch, lunges are in place