Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row, ski
3 rounds
10 med ball cleans
10 wall balls
10 sit-ups
Mobility
banded couch stretch
banded front rack
Weightlifting
Clean (work to a heavy 2 rep)
12 minutes
squat clean, does not have to be TnG
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
400m Run
16 push-ups
10 hang squat cleans 135/93
400m run is worth 2 reps
Accessory
70 hollow rocks