Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
5 minute foam roll
go over workout
Dynamic warmup
Metcon
Metcon (AMRAP – Reps)
AMRAP 30
100 pull-ups
100 OHS 75/53
100m Run
80 box jump overs 24/20
80 thrusters 95/63
100m Run
60 pushups
60 front squats 95/63
100m Run
40 burpees
40 clusters 95/63
100m Run
**teams of 3 recommended
cluster=squat clean into thruster
100m Run is just past the dumpster- everybody runs