WOD

Grand Trunk CrossFit – CrossFit

Warm-up

250m row

then 3 rounds

10 BB good mornings

10 BB back rack squats

10 BB strict press

Mobility

banded hamstring (on back)

foam roll

Conditioning

3 rounds

10 wall ball cleans 20/14

15 sit-ups

10 HSPU

*45sec HS hold

Metcon

Norah (AMRAP – Rounds and Reps)

AMRAP 14

2 clean and jerks 185/125

15 T2B

29 wall balls 20/14
could be power or squat clean

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