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