WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 min ski erg

dynamic…

Mobility

foam roll quad, lats, back

box shoulder stretch

Weightlifting

Power Snatch (8×2)

2 reps EMOTM 8 @ 75-80%, can be 2 fast singles

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

1600m Bike

10 power snatches 95/63

16 pull-ups
400m=1 rep

29665 WK Smith Dr.
Suite B
New Hudson, MI
48165