Grand Trunk CrossFit – CrossFit
Warm-up
1600m Bike
30 pass throughs
10 CS ATYT
15 front squats
10 CS snow angels
15 HPS
Mobility
couch stretch
Weightlifting
Back Squat
4-5 minute warmup
every 90 sec
3@70%
2@80%
1@85%
3@82%
2@85%
1@88%
go right into the 1×12 FS after the 90 seconds
Weightlifting
Front Squat (1×12)
12 UB reps @ 70-75%
Metcon
Randy’s on a Boat (Time)
5 Rounds
15 power snatches 75/55
21/15 Cal Row
watch the back on this one, light weight so go UB on PS