8/23/2019


Grand Trunk CrossFit – CrossFit

Warm-up

30 pass throughs

3 rounds

:30 mountain climbers

:30 BB slow OHS

:30 BB snatch grip behind the neck push press

go over workout

burgener warmup

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

3 Hang Power Snatches (75, 55lb)

3 Overhead Squats (75, 55lb)

30 DU

Add 3 reps to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30… etc..) at the conclusion of each round.
Wodapalooza workout 1

watch the shoulders on this one, it’s a light weight but it adds up.

60 single under sub

Metcon

Metcon (AMRAP – Reps)

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50′ Sled Pull (heavy but still run)

Minute 2: 30 Seconds Max Calorie Row
staying inside for the sled pull for 50 foot sprint,

Score is total Cal Row

Categories: WOD

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