Grand Trunk CrossFit – CrossFit
Warm-up
3 minute cardio
5 minute foam roll
Go over workout
dynamic…
Metcon
Metcon (Time)
In Teams of 3
800m sand bag Run 80/60
75 burpees over the bar
50 thrusters 115/83
15 Rope Climbs
50 thrusters 115/83
75 burpees over the bar
800m sand bag Run 80/60
sand bag run is out to grand river- everyone goes
share the rest of the reps, taking lots of breaks