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