Grand Trunk CrossFit – CrossFit
Warm-up
15 cal Bike
3 rounds
15 OHS
30 pass throughs
KB stretch
Mobility
partner rig stretch
banded hip capsule
Weightlifting
power/squat snatch complex (heavy 1 rep)
work up to a heavy 1 rep power snatch then squat snatch
unbroken
Metcon
Metcon (AMRAP – Reps)
2 MIN: box jumps 30/24
1 MIN: Rest
2 MIN: power snatches 135/93
1 MIN: Rest
2 MIN: power cleans 135/93
1 MIN: Rest
2 MIN: box jumps 30/24