Grand Trunk CrossFit – CrossFit
Warm-up
Run 200m
3 rounds
30 pass throughs
10 OH squats barbell
spiderman walks
Mobility
banded shoulder
couch stretch
Weightlifting
Snatch (heavy 3 rep)
14 minutes
can be 3 quick singles
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
12 power snatches 95/63
36 wall balls 20/14
72 DU
144 single unders
or 1 minute DU practice