Grand Trunk CrossFit – CrossFit
Warm-up
2000m Bike
15 lunges
15 WB cleans
15 sit-ups
Mobility
banded hamstring ( on back)
Weightlifting
Deadlift (6×5)
every 1:45 do 5 reps @70-75% (trying for UB) then 5 strict HSPU,
if you don’t have your HSPU scale to your level
Metcon
Metcon (Time)
2K Row
50 pistols
30 hang cleans 165/125
16 MTC
bike scaled for the row 4800/4000
clean can be power or squat
this is a modified CF games regional 2012 workout…