Grand Trunk CrossFit – CrossFit
Warm-up
300m row
30 passthroughs
2 rounds
5 DL
5HPC
5 Push press
5 Push jerks
Mobility
banded hamstring on rig
banded front rack
Weightlifting
Deadlift (10-10-10-10 across)
working @ 50-55% across UB reps
every 2 minutes
Metcon
Metcon (Time)
20 clean and jerks 205/145
choose the heaviest load you could tap and go for 2-3reps,
this can be a squat clean or power clean, and push jerk or split jerk. should be 4-7 minute time range…
Accessory
60 hollow rocks