WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes cardio

30 pass throughs

3 rounds w/ barbell

5 OHS

5 HPS

5 bent over rows

5 snatch grip push press

Mobility

box hip stretch

box shoulder

Weightlifting

Overhead Squat (heavy 2 rep)

15 minutes to work up to a heavy 2 rep

Metcon

Metcon (Time)

squat snatch 95/65

Bar MU

8-7-6-5-4-3-2-1
descending ladder.

do 8 squat snatches and 8 Bar MU, 7 squat snatches and 7 Bar MU, then 6 and 6, and so on…

scale to C2B or pullups

15MTC

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