Grand Trunk CrossFit – CrossFit
Warm-up
200m Run
3 rounds
30 pass throughs
12 barbell OHS
inch worms
Mobility
box hip stretch
box shoulder
Weightlifting
Snatch (heavy 5 rep)
12 minutes
this is a squat snatch, you can do 5 QUICK singles, or unbroken
Metcon
The Bob (Time)
79 push jerks 115/83
*every time you drop the bar do:
8 C2B Pull-ups
9 box jumps 24/20