Grand Trunk CrossFit – CrossFit
Warm-up
2 minute DU
3 rounds
10 CS WY’s
10 BB hang power clean
10 BB bent over row
10 V-ups
Mobility
foam roll lats
foam roll/BB smash quads
Gymnastics
12 minutes total
1:00 Light Bike + 12 Strict Pull-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 9 Strict Pull-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 6 Strict Pull-Ups
1:00 Light Bike + 6 Strict Ring Dips
Rx +
1:00 Bike + 6 Ring MU
1:00 Bike + 6 Ring MU
… + 4 Ring MU
+ 4 Ring MU
+ 3 Ring MU
+ 3 Ring MU
If you’d like to score this do an add performance
Metcon
Metcon (Time)
50 Power Cleans 155/105
*On the Minute – 5 Toes to Bar
11 MTC
starts with 5 T2B. In the time remaining in the minute, athletes work towards the 50 power cleans. At the turn of the minute, return for 5 more T2B.
find a load that we are very confident we could “TnG” for at least 8-9 reps when fresh