Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes row
dynamic…
Mobility
wall hip
banded hamstring on back
Weightlifting
Back Squat (5-3-1+)
from last week
1 RM=250 x .9=225
use your working max =225
85% x5
90% x3
95% x1+
last set go for at least 1+ reps
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
40 DU
20 bar facing burpees
10 deadlifts 245/173