Grand Trunk CrossFit – CrossFit
Warm-up
200m Run
3 rounds
spiderman walk
15 table tops
15 wall squats
Mobility
couch stretch
banded front rack
Weightlifting
Clean (heavy 3 rep)
14 minutes
these can be 3 quick singles, or TnG
Metcon
Metcon (Time)
4 rounds
24 wall balls 20/14
12 cal bike
8 hang power cleans 155/103