Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row
dynamic
Mobility
30 pass throughs
banded front rack
couch stretch
Weightlifting
Front Squat (1×1)
3 minutes get close to 60% then every 2 minutes
5 @60%
5 @70%
3 @80%
3 @85%
2 @90%
2 @95%
1 @97%
Metcon
Metcon (Time)
21-15-9
OHS 135/95
box jumps 30/24
pick a weight you could do 15 UB reps of