Grand Trunk CrossFit – CrossFit
Warm-up
3 min bike or row
dynamic…
Mobility
foam roll
Conditioning
3 rounds
10 wall ball cleans 20/14
15 sit-ups
10 push-ups
then burgener warm-up
Weightlifting
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
this is a power clean and push jerk