Grand Trunk CrossFit – CrossFit
Warm-up
3 minute Row/Bike
dynamic…
Mobility
couch stretch
banded front rack
Weightlifting
Paused Front Squat (5×5)
5 minutes to get to
65-70% then Every 2 minutes
3sec pause 2 inches below parallel, 1 sec up
Metcon
Metcon (AMRAP – Reps)
AMRAP 9
3 Bar MU
16 alternating DB snatches 50/35
3 pullups 3 ring dips or dips using boxes