Announcements
Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 1 SPOT LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months
Let Diana or me know if you’re interested.
Grand Trunk CrossFit – CrossFit
Warm-up
3 min Row
30 pass throughs
2 rounds -barbell
5 front squats
5 DL
5 hang power cleans
5 thrusters
Mobility
wall hip stretch
banded front rack
Weightlifting
Metcon
Back Squat (5-3-1+)
use you working max from last week when we did the threes
1 RM=250 x .9=225
use your new working max =225
85%x5
90%x3
95%x1+
Metcon (Time)
21 bar over burpee
21 power cleans 135/95
15 bar over burpee
15 hang squat cleans 135/95
9 bar over burpee
9 Thrusters 135/95
complete at a weight that athletes could complete each movement unbroken individually when fresh