6/11/2019


Grand Trunk CrossFit – CrossFit

Warm-up

1200m Bike

20 BB DL

15 hang power cleans

15 BB push press

10 CS snow angels

Mobility

wall hip stretch

banded front rack

Weightlifting

Deadlift (heavy 5 rep)

12 minutes

5 UB reps, no pause at the bottom

Metcon

Metcon (Time)

21-15-9

power cleans 135/95

bar over burpees

HSPU
21 of each movement, 15 of each mvt, 9 of each

chunk the sets of 21 and 15 into large sets and try to get the 9 UB

Categories: WOD

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