WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute Row/Bike

dynamic…

Mobility

couch stretch

banded front rack

Weightlifting

Paused Front Squat (5×5)

5 minutes to get to

65-70% then Every 2 minutes

3sec pause 2 inches below parallel, 1 sec up

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

3 Bar MU

16 alternating DB snatches 50/35
3 pullups 3 ring dips or dips using boxes

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