WOD

Grand Trunk CrossFit – CrossFit

Warm-up

2 minute shuttles

20 pass throughs

3 rounds

5 CS ATYT

10 BB OHS

10 ring rows

5 V-ups

Mobility

wall hip stretch

banded shoulder

Weightlifting

Overhead Squat (heavy 2 rep)

15 minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

3-6-9-12-15…

OHS 115/85

bar facing burpee

C2B pull-ups
RX+ Bar MU

choose a weight that you could do 12 UB

Accessory

100 hollow rocks

60 DB S2OH

superset

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