Announcements
Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. All other classes are cancelled.
Grand Trunk CrossFit – CrossFit
Warm-up
3 minute bike or ski
3 rounds w/ 1 DB
10 DB squats
10 DB snatches
10 DB push press
Mobility
banded shoulder
banded hip
Weightlifting
Metcon (AMRAP – Reps)
AMRAP 5
ME DB turkish get-ups 50/35
Metcon
Metcon (Time)
15 strict HSPU
10 squat cleans 185/135
20 strict HSPU
15 squat cleans 155/110
25 strict HSPU
20 squat cleans 135/95