Grand Trunk CrossFit – CrossFit


4 rounds

:20 slow DB front squat

:20 DB shoulder press

:20 WB cleans

:20 tempo pushups 3/1/2


pigeon :60/each side

couch :90/each side

banded shoulder straight arm :90/arm


front squat/back squat

7/13 squat cycle
Alternating On the Minute x 10 (5 Rounds):

3 Front Squat (0-1:00)

6 Back Squats (1:00-2:00)…

Barbell: if this is your first time use 60-65%, if you did this last week and had success do 5-10lbs more


Metcon (Time)


Dumbbell Power Snatches (50/35)

Wallballs (20/14)

Directly Into…


DB Facing Burpees

Calorie Row
-complete all reps on the alternating DB power snatches and WB before moving on to the DB facing burpees and calories on the rower

-no rest between the first part and the second part

-great way to look at this rep scheme is to notice there are as many total reps in the 20-10 as there are in the round of 30

-think about going 15-15 or 20-10 to start things out

Categories: WOD

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