Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row/run
3 rounds
5 front rack lunges
5 shoulder press
5 push jerk
5 DL
Mobility
box hip
box shoulder
Weightlifting
Front Rack Lunge (heavy 6 rep)
building to a heavy 6 rep, walking lunge-comes from the floor
*at least 5 working sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
6 strict HSPU
9 deadlifts 225/155
1 grass run (wall)