8/21/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 rounds

:30 banded good morning

:30 WB cleans

:30 WB push press https://www.youtube.com/watch?v=ei1vY3VVWXQ

Mobility

foam roll, quad smash

Metcon (AMRAP – Rounds and Reps)

AMRAP 5: (on the 0:00)

Buy-In: 50 Wall Balls (20/14)

AMRAP in Time Remaining:

12 Deadlifts (185/135)

12 Barbell Facing Burpees

Rest 5 Minutes Before Part 2

AMRAP 5: (on the 10:00)

Buy-In: 35 Wall Balls (20/14)

AMRAP in Time Remaining:

9 Deadlifts (225/155)

9 Barbell Facing Burpees

Rest 5 Minutes before Part 3

AMRAP 5: (on the 20:00)

Buy-In: 20 Wall Balls (20/14)

AMRAP in Time Remaining:

6 Deadlifts (275/185)

6 Barbell Facing Burpees
-Each interval begins with a buy-in of WB that only happen once

-With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees

-Choose weights on the DL that you can complete UB for the 1st set of each round, and within 2 sets from there on out

-The score for each section is total rounds and reps of DL and bar facing burpees

-large sets of WB’s and DL today

– keep moving for as long as possible because of the large rest built in

Metcon

Accessory

TABATA

8 rounds :20 work :10 rest

push-up plank hold

Categories: WOD

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