Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row
2 rounds
5 BB back squats
5 BB good mornings
5 shoulder press
5 push press
5 deadlifts
Mobility
banded hamstring – off rig
Weightlifting
Shoulder Press (3×4)
increase weight from last time you did this 80%+
1 set every 90 seconds
Push Press (3×4)
increase weight from last time you did this 80%+
*every 90 sec
Metcon
Metcon (AMRAP – Reps)
AMRAP 4
10 box jumps 30/24
12 deadlifts 185/135
14 T2B
Rest 2 min
AMRAP 4
8 box jumps 30/24
10 deadlifts 225/155
12 T2B
Rest 2 min
AMRAP 4
6 box jumps 30/24
8 deadlifts 275/185
10 T2B