WOD

Grand Trunk CrossFit – CrossFit

Warm-up

2 min DU

dynamic…

Mobility

box hip stretch

box shoulder

Gymnastics

100 Hollow rocks for time

Weightlifting

Clean and Jerk (8×2)

working on squat clean and split jerk

every 90 seconds do 2 reps building to 90%

if you’re feeling good go for a 1 rep max

Metcon

Metcon (Time)

5 rounds

5 power cleans 205/143

10 box jumps 30/24
10 MTC, if you don’t finish it’s not Rx

pick a heavy weight you can do, if you’re standing there looking at the bar for 30 seconds you should lower the weight

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