Grand Trunk CrossFit – CrossFit
Warm-up
200m Run
3 rounds
12 OHS
30 pass throughs
inch worms
Mobility
box shoulder stretch
box hip stretch
Weightlifting
Snatch Balance (heavy 3 rep)
10 minutes, get at least 4 sets in
Weightlifting
3 position Snatch (heavy 1 rep)
1.high hang- power position
2. above knee
3. mid shin- floor
14 minutes
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
16 deadlifts 185/130
8 push-jerks