Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row
30 pass through
3 rounds w/ barbell
5 OHS
5 SGBNP
5 OHS
5 SG deadlift
Mobility
wall hip stretch
partner rig stretch
Weightlifting
Overhead Squat (3 RM)
15 minutes
Metcon
Metcon (Time)
21 squat snatches 75/53
42 pushups
15 squat snatches
30 pushups
9 squat snatches
18 pushups
Accessory
2 minute Assault Bike (AMRAP – Reps)
AMRAP 2
ME Assault Bike
score is total Cals