Grand Trunk CrossFit – CrossFit
Warm-up
15 cal bike or row
3 rounds
30 pass throughs
10 barbell OHS
kb stretch
Mobility
box hip stretch
box shoulder
Weightlifting
Snatch (heavy 2 rep)
burgener warm-up together
14 minutes
build to heavy 2 rep squat snatch, can be 2 quick singles
Metcon
power snatch burpee test (Time)
10 rounds
10 power snatches 75/53
5 bar facing burpees
redo in 5 weeks