Grand Trunk CrossFit – CrossFit
Warm-up
3 min row
dynamic…
Mobility
foam roll
Weightlifting
Pause Back Squat (4-4-4-4-4 across)
every 2 minutes
3 second pause
6-7min to warm-up to your 65-70%
Metcon
Metcon (Time)
24-20-16-12
DB snatches 50/35
Cal Assault Bike
DB clean and jerks 50/35
Run
*between every run to the wall and back
start with alternating DB snatches, clean and jerks don’t have to be alternating