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

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