Grand Trunk CrossFit – CrossFit
Warm-up
3 rounds
:30 BB front squat
:30 KB rotation
:30 BB HPC
:30 BB push jerk
Mobility
pigeon stretch
foam roll/ BB smash
Weightlifting
Hang squat clean +push jerk (7×8)
start group out w/ burgener warmup.
increase your weight from last time 5-10lbs, we will be doing this again so keep that in mind when increasing weight
On the Minute x 7:
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2 Push Jerk
Min #3 – 5 Hang Squat Cleans + 3 Push Jerks
Min #4 – 4 Hang Squat Cleans + 4 Push Jerks
Min #5 – 3 Hang Squat Cleans + 5 Push Jerks
Min #6 – 2 Hang Squat Cleans + 6 Push Jerks
Min #7 – 1 Hang Squat Clean + 7 Push Jerks
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
20 DB floor press 50/35
20 WB cleans 20/14