WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes on the rower

then

3 rounds

5 hang power cleans

5 shoulder press

5 DL

5 push jerks

Mobility

couch stretch

banded shoulder- straight arm

Weightlifting

Back Rack Lunge (4×10 across)

reverse lunge @ 60-65%, off the rack 10 reps with right then 10 reps with the left

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

10 clean and jerks 155/110

15 box jump overs 24/20
power clean and push jerk

choose a weight you can do at least 6 fast singles when fresh

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