Grand Trunk CrossFit – CrossFit
Warm-up
300m row
3 rounds
12 wall squats
15 table tops
spiderman walk
Mobility
couch stretch
banded front rack
Weightlifting
Clean and Jerk (EMOTM 9)
2 reps @ 80-85%
squat clean and split jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
3 power cleans
135/93
6 push press
9 push-ups