WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 min Row

3 rounds

10 wall balls

10 CS snow angels https://www.youtube.com/watch?

10 V- ups

Mobility

couch stretch

banded couch stretch

Weightlifting

front squat/back squat (4×20)

7/13 squat cycle
15 minutes

using 90% of your new 1 RM front squat. do 65% of that. complete 7 front squats then rack the bar and do 13 back squats immediately.

Do this every 2:30 minutes X 4 sets

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Accessory

110 hollow rocks

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