Grand Trunk CrossFit – CrossFit
Warm-up
15 cal bike or row
3 rounds
30 pass throughs
15 OHS
spiderman walks
Mobility
box hip stretch
box shoulder stretch
Weightlifting
3 position Snatch (heavy 1 RM)
1.high hang- power position
2. above knee
3. mid shin- floor
15 minutes
no dip on the high hang snatch- just drop under the bar
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
200m Run
15 T2B
10 OHS 115/83