WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute cardio

3 rounds w/ barbell

5 back rack lunges

5 hang power cleans

5 S2OH

5 pushups

Mobility

couch stretch

banded front rack

Weightlifting

Back Rack Lunge (3×12)

reverse lunge, do 12 reps with right leg then 12 with the left, try to do at least 5-10lbs more than last time we did lunges.

*Do 6 working sets with the last three sets at 5-10lb more than last time

*every 2 minutes

Metcon

Metcon (Time)

5 rounds

10 hang squat cleans 135/95

20 push-ups
Try to limit breaks to no more than 2 in most rounds.

Accessory

110 hollow rocks (get these done in under 5 minutes)

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