WOD

Grand Trunk CrossFit – CrossFit

Warm-up

2 minutes shuttles

3 rounds

10 CS snow angels

5 DL

5 FR lunge

5 hang power clean

Mobility

foam roll/ quad smash

Weightlifting

Deadlift (5×10)

every 2 minutes, do 30 DU then 10 UB DL @ 50-60%

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

15/12 cal Bike

15 power cleans 155/110
choose a weight you could do at least 8 UB reps, trying for close to 3 rounds, some will get close to 4

Accessory

60 DB push press

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