Grand Trunk CrossFit – CrossFit
Warm-up
10 shuttles
3 rounds
15 wall squats
15 bb strict press
Kb stretch
Mobility
KB squat @ hold bottom of squat
banded shoulder- arm goes straight overhead
Weightlifting
Front Squat (5×4 across)
15 minutes
85%
Metcon
Metcon (Time)
4 rounds
300m Row
9 DB squat clean thruster 35/20 (cluster)
rest 30 seconds
score is total time