Grand Trunk CrossFit – CrossFit
Warm-up
2 minute shuttles
3 rounds
10 CS snow angels
10 BB Hang Power Cleans
10 ring rows
Mobility
wall hip stretch
partner rig stretch
Gymnastics
work to your level, Ring MU, C2B pullup or pullups
record your total reps
3 rounds
AMRAP 2
rest 1 min
Muscle-ups
Chest-To-Bar Pull-ups
Pull-ups
Metcon
Metcon (AMRAP – Reps)
3 rounds
AMRAP 4
6 bar facing burpees
8 power cleans and jerks 165/125
12 Cal Bike
Rest 2 minutes
choose a weight that you can do the first round UB