10/19/2017


Grand Trunk CrossFit – CrossFit

Warm-up

300m row

3 rounds

inch worms

russian walks

12 scap pushups

Mobility

quad smash

Weightlifting

Deadlift (EMOTM 7)

3 deadlifts @ 60-70% + 6 bar over burpees

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

15 SDLHP 115/83

12 DB thrusters 35/20

rest 1 minute

AMRAP 3

12 SDLHP 115/83

9 DB thrusters

rest 1 min

AMRAP 3

9 SDLHP

6 DB thrusters

Categories: WOD

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