Grand Trunk CrossFit – CrossFit
Warm-up
200m Run
3 rounds
30 seconds each
stationary lunge
table tops
mountain climbers
push-ups
Mobility
banded front rack
banded couch stretch
Weightlifting
power clean+clean (work to a heavy 1 rep)
do a power clean then do a clean (squat Clean) both from the floor unbroken
Metcon
Metcon (AMRAP – Reps)
AMRAP 16
40 DB snatches 50/35
40 Cal Row
400m Run
40 single arm DB lunge 50/35
stationary OH DB lunge, change arms after 20 alternating lunges