Grand Trunk CrossFit – CrossFit
Warm-up
15 cal bike
3 rounds
crab walk
barbell good morning
OHS
Mobility
box hip stretch
box shoulder
Weightlifting
Snatch (every 90 seconds for 10 sets do 3 reps)
Squat snatch
3 reps
rounds
1-3 @65%
4-6 @70%
7-10 @80%
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
10 deadlifts using 55% of 1RM
10 Strict HSPU
Rx+70% DL
45lb strict deficit HSPU