Grand Trunk CrossFit – CrossFit
Warm-up
run 5 down and backs
2 rounds w/ barbell
5 hang power clean
5 strict press
5 front squat
5 push press
Mobility
couch stretch
banded front rack
Weightlifting
Clean (heavy 3 rep)
3 reps, building each round, 6 rounds
*every 90sec
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
15 push jerks 135/95
20 Cal Row
20 push ups
15 front squats 135/95