10/17/2017


Grand Trunk CrossFit – CrossFit

Warm-up

300m row

3 rounds

15 table tops

15 barbell good mornings

15 kb goblet squats

Mobility

wall hip stretch

banded front rack

Weightlifting

Clean and Jerk (2 reps EMOTM 10)

working on the squat clean and split jerk

start @ your 65% and build to your 85-90% depending on how you’re feeling

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

4 squats cleans 155/113

8 pull-ups

12 KBS 53/35

Categories: WOD

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