WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes cardio

30 pass throughs

3 rounds

5 OHS

5 hang snatch

5 hang clean

5 push press

Mobility

foam roll

Weightlifting

running clock for 22 minutes, the first 11min build to a heavy hang squat snatch then the next 11min build to a heavy hang squat clean

Hang Snatch (1×1)

Hang Clean (1×1)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

20 DB push press 50/35

40 DU
pick a DB weight that you could do the first set of 20 push presses UB

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