WOD

Grand Trunk CrossFit – CrossFit

Warm-up

15 cal row or bike

3 rounds

15 table tops

inch worms

15 scap pushup

Mobility

wall hip stretch

banded shoulder-what ever you need

Weightlifting

Power Clean (7×3)

7 rounds 90 seconds each do 3 power cleans @ 75-80%, these are singles

Metcon

Metcon (Time)

3 rounds

1200m Bike

10 cleans 135/93

15 T2B
squat cleans

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