WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 min Row

dynamic…

Mobility

barbell trap smash

30 pvc pass throughs

Weightlifting

Snatch (7×2 )

squat snatch, take 5 minutes to get to your working weight

every 90 seconds do 2 reps @ 75-80%

trying for across

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

30 OHS 115/83

25 C2B pull-ups

20 OHS

15 C2B pull-ups
for the OHS pick a weight you can do at least 20 UB reps

Rx+

AMRAP 10

30 OHS 115/83

10 ring MU

20 OHS

5 ring MU

 

Hard Core Meals

 

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

GET OUR FREE EBOOK

If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

You have Successfully Subscribed!