Grand Trunk CrossFit – CrossFit
Warm-up
300m row
30 pass throughs
3 rounds w/ BB
5 DL
5 HPC
5 Push press
10 situps
Mobility
banded hip stretch
banded backpack
Weightlifting
Close grip Bench Press (4-4-4-4-4-4)
15 minutes
get at least 6 heavy sets in and record your heaviest 4 rep
Metcon
Metcon (Time)
50 power cleans 135/93
EMOTM do 5 T2B
start with power cleans
choose a PC weight you could 8-10 reps UB