Grand Trunk CrossFit – CrossFit
Warm-up
200m Run
3 rounds
30 pass throughs
10 barbell OHS
10 strict press
Mobility
box hip stretch
box shoulder
Weightlifting
Snatch (Every 90 seconds do 3 quick singles)
7 rounds-squat snatch coming from the floor.
starting @ 60% do 3 quick singles every 90seconds, if no misses add 5-10lb working up to a heavy triple
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
6 power snatches 135/95
9 HSPU
12 Cal Bike
no squat in the power snatch, barbell comes from the floor