Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes- you call it
dynamic…
30 pass throughs
20 pvc OHS
Mobility
foam roll
Weightlifting
Press Couplet (heavy 1 rep)
Push press + Push jerk
12 minutes
not a max, work to a heavy 1 rep
Metcon
Metcon (Time)
30 OHS 95/65
25 Cal Bike
20 power snatches
15 burpee box jump overs 24/20