WOD

Grand Trunk CrossFit – CrossFit

Warm-up

4 minute Bike or row

30 pass through

3 rounds w/ Barbell

5 HPS

5 OHS

5 HPC

5 push jerks

Mobility

foam roll

Gymnastics

3 rounds

AMRAP 2

ME Bar MU/ C2B/ Pull-ups/ ring rows

rest 30 seconds

AMRAP 2

HS walk (distance)/ HS shoulder touches/ HS holds (time)

rest 30 seconds

modify depending on ability

Bar Muscle-ups

total accumulated in the 3 two minute AMRAPS

Handstand Walk

total distance

Metcon

Metcon (AMRAP – Reps)

AMRAP 14

1 power snatch 135/95

2 OHS

3 power clean and jerk

40 DU
pick a weight that is moderately heavy but you can still do the 1st 4-5 rounds UB

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