Grand Trunk CrossFit – CrossFit
Weightlifting
Warm-up
Row 5 minutes
dynamic…
Mobility
banded shoulder
barbell quad smash 4min/side
2 rounds w/ barbell
5 hang power clean
5 front squat
5 strict press
5 back squat
5 push press
Bear Complex (5×7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Happy birthday Coach Rich!!!
Complete all 5 mvmts for 1 rep of the complex. Complete the complex 7 times, UB (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 UB rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th UB round.
NO REGRIPPING ON FLOOR