Grand Trunk CrossFit – CrossFit


4 minutes cardio

burgener warmup together


couch stretch

front rack stretch


Clean (heavy 1 rep)

squat clean

take 15 minutes and work up to a heavy 1 rep


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…

Categories: WOD

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