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