Grand Trunk CrossFit – CrossFit
Warm-up
300m Row
then
3 rounds
5 BB hang squat cleans
5 BB DL
5 BB strict press
10 lateral hops
Mobility
box hip stretch
banded front rack
Weightlifting
Hang power clean+front squat+S2OH (1×1)
do a hang power clean+front squat+S2OH with out dropping the barbell
take 15 minutes to build to a heavy 1 rep
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
7 box jumps 30/24
7 power cleans 195/135
use a weight that is heavy for you but you can maintain quick singles and keep moving throughout