Grand Trunk CrossFit – CrossFit
Warm-up
2 minutes DU
dynamic…
with a barbell
2 rounds
10 deadlifts
5 hang power cleans
5 front squats
Mobility
5 minutes
what ever you need
Conditioning
3 rounds
20 hollow rocks
10 alligator rolls
5 V-ups from hollow position
Weightlifting
Close grip Bench Press (7×3 across)
EMOTM @ 80-85%
Metcon
Metcon (Time)
60 pistols (alternating)
50 wall balls 20/14
40 box jumps 24/20
30 deadlifts 185/133
20 power cleans
10 front squats