WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes row or ski

30 pvc pass throughs

15 pvc OHS

5 minute foam roll or BB smash

Burgener warm-up

Mobility

USAW Barbell squat stretch (barbell across quads)

USAW Barbell back rack lat stretch

Metcon (Time)

10 rounds

1 squat snatch

155/110

2 clean and jerks

30 DU
18 MTC

the purpose of this workout is that you will get good Oly work in under duress, choose a weight that will challenge you in the later rounds but you won’t miss reps,

*power clean and push jerk

* 30 sec DU practice

Gymnastics

4 rounds

30 hollow rocks

:90 HS walk/hold practice

Metcon

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