Grand Trunk CrossFit – CrossFit
Warm-up
2 min row
dynamic…
Mobility
couch stretch-20 wall squats between legs
banded shoulder-whatever you need
Weightlifting
Paused Front Squat (5×3)
75-80% with a 3 second pause at the bottom. Clock is set for a round every 2 minutes
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups