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 minutes bike or row
3 rounds
5 HPC
5 front squat
5 strict press
10 ring rows
Mobility
foam roll 6 minutes
Weightlifting
Push Press (2 RM )
12 minutes
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
6 Hang power clean 165/120
8 C2B pull-ups
10 HR push-up
choose a weight you could do UB the first 2 rounds
Accessory
50 strict DB shoulder presses