Grand Trunk CrossFit – CrossFit
Warm-up
300m Row
3 rounds
5 BB DL
5 BB hang squat clean
5 BB push press
5 BB push jerks
Mobility
foam roll or BB smash quads, traps
Weightlifting
Power Clean (heavy 3 rep)
take 14 minutes to build to a heavy 3 rep, can be 3 quick singles, get in at least 6 working sets
Metcon
Diana (AMRAP – Reps)
AMRAP 10
3 hang power cleans 155/115
7 push jerks 155/115
32 DU