WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row

30 pass throughs

3 rounds

5 OHS

5 hang power snatches

10 ring rows

5 snatch grip push press

Mobility

box hip stretch

box shoulder stretch

Weightlifting

3 position Snatch (heavy 1 rep)

1.high hang- power position

2. above knee

3. mid shin- floor
14 minutes

Metcon

EMILY (AMRAP – Rounds and Reps)

AMRAP 12

6 pull-ups

5 OHS 135/93

11 box jumps 24/20
Rx+ 6 BAR MU

5 OHS 155/115

11 Box jump 30/24

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