Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row
2 rounds
5 front squats
5 strict press
5 hang power clean
5 push press
5 DL
5 back rack lunge
Mobility
25 table tops
banded shoulder- OH stretch
Weightlifting
Shoulder Press (3×5)
working across 75-80%
every 90 sec
Weightlifting
Push Press (3×5)
working @75-80%
every 90 seconds
no push jerks here
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Power clean