WOD

Grand Trunk CrossFit – CrossFit

Warm-up

4 minute row

dynamic…

Mobility

wall hip stretch

banded front rack

Weightlifting

Front Squat

every 2 minutes

5×60%

5×65%

4×75%

3×80%

3×90%

3×90%

3×90%

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

25 wall balls 20/14

25 KBS 53/35

Accessory

80 hollow rocks

accumulate 30 back extensions on the GHD, take breaks as needed and work in.

https://www.youtube.com/watch?v=xMyFXMZ6Ch0

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