Grand Trunk CrossFit – CrossFit
Warm-up
2 min DU
dynamic…
Mobility
box hip stretch
box shoulder
Gymnastics
100 Hollow rocks for time
Weightlifting
Clean and Jerk (8×2)
working on squat clean and split jerk
every 90 seconds do 2 reps building to 90%
if you’re feeling good go for a 1 rep max
Metcon
Metcon (Time)
5 rounds
5 power cleans 205/143
10 box jumps 30/24
10 MTC, if you don’t finish it’s not Rx
pick a heavy weight you can do, if you’re standing there looking at the bar for 30 seconds you should lower the weight