Grand Trunk CrossFit – CrossFit
Warm-up
200m Run
3 rounds
15 table tops
30 lateral leg kicks
inch worms
Mobility
banded couch stretch
banded front rack
Weightlifting
Power Clean (4×5)
every 2 minutes run 200m and immediately do 5 reps @ 70%
Metcon
Metcon (Time)
3 rounds
1200m Bike
15 HSPU
3 rope climbs
modifications – 3 wall walks, 6 ascend decend
Rx+: 15 45lb plate deficit HSPU
18 ft rope climbs- (all the way to the top, touch beam, )