Grand Trunk CrossFit – CrossFit
Warm-up
4 minutes cardio
burgener warmup together
Mobility
couch stretch
front rack stretch
Weightlifting
Clean (heavy 1 rep)
squat clean
take 15 minutes and work up to a heavy 1 rep
Metcon
Metcon (Time)
75 burpees
** at the start of each minutes do 1 clean at 90% of the weight that you lifted above
do your squat clean as quickly as possible, then get right into the burpees
if you miss your 90% clean, either rest and try it again, or reduce the weight, which wouldn’t be Rx…