8/24/2019


Grand Trunk CrossFit – CrossFit

Warm-up

foam roll/smash –

6 minutes

dynamic

Metcon

Metcon (Time)

Teams of 3

3 Rounds:

400 Meter Team Run

80/60 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (95/65)

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)
30MTC

-complete the 3 round buy-in of running and biking before you move to the barbell

– teammates will run together for the 400 meters, but will split calories and clean and jerks as they see fit

if you’re modifying the weight

First 2 Bars: Light

Middle 2 Bars: Moderate-Heavy

Last Bar: Heavy

Categories: WOD

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