Grand Trunk CrossFit – CrossFit
Warm-up
600m Row
15 HPC
15 strict press
10 CS WY’s
15 pushups
Mobility
couch stretch
banded shoulder front rack
Weightlifting
tempo strict press (5×3 across)
every 1:40
3/1/2
3 sec up, 1 sec pause, 2 sec down
using 65-70% of your shoulder press
Metcon
Metcon (AMRAP – Reps)
every 5 minutes for 4 rounds
200m Run
10 bar facing burpees
7 power cleans 155/115
work for 5 minutes to complete each round and rest for the remaining time, begin trying to do a heavier weight UB for the power clean, even if its not Rx
score is total reps
18 reps/round