Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row or bike
30 pass throughs
2 rounds w/ barbell
5 push press
5 thrusters
5 split jerks
5 OHS
Mobility
6 minutes foam roll/ quad smash
Weightlifting
Press Triplet (1-1-1-1-1)
`1 push press + 1 push jerk + 1 split jerk
coaches take 5-6 minutes to explain the split jerk
-ideally you get five heavy sets in, record your heaviest.
-every 2 minutes
Metcon
Lincoln (Time)
5 Rounds
9 HSPU
13 Cal Row
17 OHS 115/85
choose an OHS weight that you could do 17 UB when fresh