Grand Trunk CrossFit – CrossFit
Warm-up
300m row
3 rounds
spiderman walk
walking cradle
12 wall squats
Mobility
couch stretch
banded front rack
Weightlifting
Clean and Jerk (heavy 3 rep)
squat clean w/ split jerk
7 rounds
every 90 seconds do 3 reps, start at 55-60% can be 3 quick singles
Metcon
Metcon (AMRAP – Reps)
EMOTM 20
odds: 20 wall balls 20/14
evens: 15 T2B
Rx+ 30/20