Grand Trunk CrossFit – CrossFit
Warm-up
2 minute shuttles
20 pass throughs
3 rounds
5 CS ATYT
10 BB OHS
10 ring rows
5 V-ups
Mobility
wall hip stretch
banded shoulder
Weightlifting
Overhead Squat (heavy 2 rep)
15 minutes
Metcon
Metcon (AMRAP – Reps)
AMRAP 9
3-6-9-12-15…
OHS 115/85
bar facing burpee
C2B pull-ups
RX+ Bar MU
choose a weight that you could do 12 UB
Accessory
100 hollow rocks
60 DB S2OH
superset