10/4/2017


Grand Trunk CrossFit – CrossFit

Warm-up

15 cal row or bike

3 rounds

15 table tops

inch worms

15 scap pushup

Mobility

wall hip stretch

banded shoulder-what ever you need

Weightlifting

Power Clean (7×3)

7 rounds 90 seconds each do 3 power cleans @ 75-80%, these are singles

Metcon

Metcon (Time)

3 rounds

1200m Bike

10 cleans 135/93

15 T2B
squat cleans

10/3/2017


Grand Trunk CrossFit – CrossFit

Warm-up

300m Row

3 rounds

30 pass throughs

10 barbell OHS

spiderman walk

Mobility

box hip stretch

box shoulder

Weightlifting

Overhead Squat (heavy 3 rep)

14 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 power snatches 135/93

24 wall balls 20/14

grass run