Grand Trunk CrossFit – CrossFit
Warm-up
200m row
15 table tops then
3 rounds
12 kbs
12 kb globet squats
12 scap push-ups
Mobility
couch stretch
banded front rack stretch
Weightlifting
Clean and Jerk (EMOTM 8)
do 2 clean and jerks @ 70-75%
(squat clean and split jerk)
Metcon
Metcon (Time)
3 rounds
40 wall balls 20/14
8 clean and jerks 135/93
power clean and push jerks
Mobility
3-4 min
static cool down, coaches choice