Grand Trunk CrossFit – CrossFit
Warm-up
10 CS WY’s
30 pass throughs
700m Row
15 BB OHS
15 BB thrusters
Mobility
couch stretch
Weightlifting
Overhead Squat (heavy 4 rep)
14 minutes
Metcon
Metcon (AMRAP – Reps)
AMRAP 4
40/30 Cal Bike
ME OHS 95/65
rest 2 minutes
AMRAP 4
35/25 Cal Bike
ME hang squat clean 115/85
rest 2 minutes
AMRAP 4
30/20 Cal Bike
ME thrusters 135/95
score is total reps for all 3 AMRAP’s
manage the Bike so you will be able to maximize the barbell work