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