Announcements
Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. Sorry for any inconveniences.
Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row
30 pass throughs
2 rounds w/ BB
5 OHS
5 SG deadlift
5 HPS
5 good mornings
Mobility
box hip stretch
box shoulder
Metcon
Metcon (Time)
700m bike, 21 Power Snatches 95/63
700m bike, 21 OHS
700m bike, 15 Power Snatches
700m bike, 15 OHS
700m bike, 9 Power Snatches
700m bike, 9 OHS
Weightlifting
Deadlift (heavy 3 rep)
12 minutes for a heavy 3 rep
unbroken…
Accessory
80 hollow rocks