WOD

Grand Trunk CrossFit – CrossFit

Warm-up

10 shuttles

3 rounds

Kb stretch

15 table tops

30 lateral leg swings

Mobility

Barbell quad smash

Foam roll

Weightlifting

Close grip Bench Press (1×5)

work up to a heavy 5 rep
Get a least 6 working sets of 5 reps

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

20 DB snatches 50/35

20 burpee box jump overs 24/20
Alternating db snatch

Hands can not touch box

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