WOD

Grand Trunk CrossFit – CrossFit

Warm-up

4 minutes cardio

3 rounds

1 minute HS hold

12 wall balls

12 situps

Mobility

couch stretch

banded shoulder front rack

Weightlifting

Front Squat (1×2)

3 minutes to get to your 60% then

every 2 minutes

5×60%

4×70%

4×80%

2×85%

2×90%

2×93%

2×95%

Metcon

Metcon (Time)

40-30-20-10

KBS 53/35

thruster 75/53
*please don’t drop the barbell from OH if it has 10’s or 15’s they do break

Accessory

strict pullup

3xME

3 sets each ME resting 90 seconds between each set

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