11/27/2017


Grand Trunk CrossFit – CrossFit

Warm-up

Dynamic (7 minutes)

4 shuttles down/back

inch worm

russian walks

coaches choice…

Mobility

banded hamstring

wall hip stretch

Weightlifting

Deadlift (4×10)

every 90 seconds do 10 UB reps

* if it felt good last time we did this, do 5 lbs more

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

4 squat cleans 205/143

12 push-ups

24 DU
30 sec DU practice

Categories: WOD

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