Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes on the rower
then
3 rounds
5 hang power cleans
5 shoulder press
5 DL
5 push jerks
Mobility
couch stretch
banded shoulder- straight arm
Weightlifting
Back Rack Lunge (4×10 across)
reverse lunge @ 60-65%, off the rack 10 reps with right then 10 reps with the left
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
10 clean and jerks 155/110
15 box jump overs 24/20
power clean and push jerk
choose a weight you can do at least 6 fast singles when fresh