WOD

Grand Trunk CrossFit – CrossFit

Warm-up

4 minute DU practice

30 pass throughs

3 rounds

10 CS ATYT

5 BB back squat

5 BB OHS

5 DL

Mobility

10 T-spine banded pulls

wall hip stretch

Weightlifting

front squat/back squat (4×15)

7/13 squat cycle
roughly 16 minutes…

using 90% of your new 1 RM front squat. do 70-75% of that. if you were here last week do 5-10lbs more than last week. complete 5 front squats then rack the bar and do 10 back squats immediately.

Do this every 2:45 x 4 sets.

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

20 power snatch 75/55

20 OHS

20 bar facing burpees

20 squat snatches
work on long sets for each movement, find a speed you can maintain through out the 12 minutes.

careful not to drop those 15s and 10s from OH

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