WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row or ski

then

3 rounds

10 med ball cleans

10 pushups

10 KBS

Mobility

wall hip stretch

banded front rack

Weightlifting

Front Squat

3-4 minutes to get to 60%

every 2 minutes

6@60%

5@70%

4@80%

3@85%

3@90%

2@90%

2@93%

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

wall balls 20/14

on minutes 2,3,4,5,6 do

7 deadlifts 225/155
score is total WB, start with wall balls

Accessory

100 hollow rocks

50 strict KB shoulder presses (seated or standing)

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