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