Grand Trunk CrossFit – CrossFit
Warm-up
15 cal row or bike
3 rounds
15 table tops
inch worms
15 scap pushup
Mobility
wall hip stretch
banded shoulder-what ever you need
Weightlifting
Power Clean (7×3)
7 rounds 90 seconds each do 3 power cleans @ 75-80%, these are singles
Metcon
Metcon (Time)
3 rounds
1200m Bike
10 cleans 135/93
15 T2B
squat cleans