Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row
dynamic…
Mobility
couch stretch
banded front rack
Weightlifting
Clean (8×2)
squat clean,
2 reps EMOTM 8 building to a heavy 2 rep
Metcon
The Tour de Pain (Distance)
20 minute ride on the assault bike
* every 4 minutes stop and do 12 burpees
Record distance every 4 minutes in notes, we will do this workout again