Grand Trunk CrossFit – CrossFit
Warm-up
500m Row
3 rounds
10 CS ATYT
5 BB HPC
5 BB strict press
5 BB lunges
Mobility
foam roll/ smash
Weightlifting
Hang Clean (heavy 2 rep)
12 minutes to build to an UB heavy 2 rep,
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
15 clean and jerk 135/93
21 sand bag lunges 80/60
work through the power clean and push jerks, breaking up into large sets. hold the sand bag where ever you can. step out, step back on lunge