Grand Trunk CrossFit – CrossFit
Warm-up
3 minute Row
2 rounds w/ barbell
5 hang power cleans
5 front squats
5 push press
5 push jerks
Mobility
barbell quad smash
trap smash
Gymnastics
4 rounds
:40 Hollow rocks
:20 rest
:40 hanging tuck or L- hold
:20 rest
Metcon
Metcon (AMRAP – Reps)
AMRAP 5
5 cleans 155/113
35 DU
rest 2 min
AMRAP 5
10 push jerks 155/113
15/12 cal Bike
rest 2min
AMRAP 5
5 clean and jerks 155/113
35 DU
this is a squat clean