Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row
20 pvc pass throughs
20 HPC
20 pushups
20 squats
Weightlifting
Power Clean (heavy 10 rep)
10-12 minutes
-Touch and Go power clean
-You can pause in the front rack and at the hips, but not on the ground
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 35/25 Cal Bike
Max Rounds of “The Chief” (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Cal Bike
Max Rounds of “The Chief” (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Cal Bike
Max Rounds of “The Chief” (175/125)
-score is rounds and reps of the Chief
-Each interval starts with a bike buy-in that only happens once
-Following the bike, you’ll complete AMRAP rounds of “The Chief”
–1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squat
-weight increases each round as the calories on the bike decrease
-Cap your Bike cals at 2:30, 2:00, and 1:30