Grand Trunk CrossFit – CrossFit
Warm-up
3 min bike
dynamic…
Mobility
foam roll
Weightlifting
Back Squat (3-3-3+)
use your working max from last week
1 RM=250 x .9=225
working max=225
80% x3
85% x3
90% x3+
last set go for at least 3+ reps
Metcon
Metcon (AMRAP – Reps)
AMRAP 20
20 push-ups
30 Cal Row
20 sit-ups
Rx+ 20lb vest