Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes Row
3 rounds
5 good mornings
5 back squats
5 wb cleans
Mobility
couch stretch
Weightlifting
front squat/back squat
7/13 squat cycle
using 90% of your new 1 RM front squat. do 85-90% of that. if you jumped up more last week, do 5lbs more than last week. 6 sets complete 3 front squats then rack the bar and do 6 back squats immediately.
*every 2:10
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
10 deadlifts 225/155
20 wall balls 20/14
choose a DL weight that you can do UB through the 1st 2 rounds