Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row or bike
2 rounds
5 good morning
5 back squats
5 DL
5 push press
5 push jerk
5 front squat
Mobility
wall hip stretch
banded shoulder
Weightlifting
Clean and Jerk (build to a heavy 1 rep)
squat clean and split jerk
1 rep EMOTM 8
increase in weight every minute
Metcon
Metcon (Time)
3 rounds
8 power cleans 185/135
16 alternating pistols
2 rope climbs
24 ring rows or 6 ascend, descend