Grand Trunk CrossFit – CrossFit
Warm-up
cardio 3 minutes
foam roll
review workout
dynamic…
Metcon
Metcon (No Measure)
Teams of 3
30MTC
800m Team sandbag Run 80/60
60 Deadlifts 115/85
60 Front Squats 115/85
60 Push Jerks 115/85
800m Team sandbag Run
50 Deadlifts 135/95
50 Front Squats 135/95
50 Push Jerks 135/95
800m Team sandbag Run
40 Deadlifts 155/105
40 Front Squats 155/105
40 Push Jerks 155/105
800m Team sandbag Run
30 Deadlifts 175/125
30 Front Squats 175/125
30 Push Jerks 175/125
1st Round (60’s) 115/85
2nd Round (50’s)135/95
3rd Round (40’s) 155/105
4th Round (30’s) 175/125
run together, teams of 3, if you don’t have a partner coaches will find one for you