Grand Trunk CrossFit – CrossFit
Warm-up
1000m Row
20 BB SDL
20 BB lunges (front rack)
20 BB bent over rows
20 BB floor press
Mobility
banded hamstring (on back)
Weightlifting
Deadlift (heavy 3 rep)
work up to a heavy UB 3 rep
14 minutes
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
2-4-6-8-10-12-14…
DB hang power clean and jerk 50/35
push-ups
pull-ups
increase reps by 2, until the 12 minutes is up,
DB clean & jerk is both arms (2 DB’s)