Grand Trunk CrossFit – CrossFit
Warm-up
4 minute Bike or row
30 pass through
3 rounds w/ Barbell
5 HPS
5 OHS
5 HPC
5 push jerks
Mobility
foam roll
Gymnastics
3 rounds
AMRAP 2
ME Bar MU/ C2B/ Pull-ups/ ring rows
rest 30 seconds
AMRAP 2
HS walk (distance)/ HS shoulder touches/ HS holds (time)
rest 30 seconds
modify depending on ability
Bar Muscle-ups
total accumulated in the 3 two minute AMRAPS
Handstand Walk
total distance
Metcon
Metcon (AMRAP – Reps)
AMRAP 14
1 power snatch 135/95
2 OHS
3 power clean and jerk
40 DU
pick a weight that is moderately heavy but you can still do the 1st 4-5 rounds UB