WOD

Grand Trunk CrossFit – CrossFit

Warm-up

15 cal Bike

3 rounds

10 KB SDL

10 KB goblet squats

10 situps

10 lateral hops

Mobility

foam roll

Weightlifting

tempo bench press

3 sec down/2 sec up

every 2 minutes

using your 2 RM bench press do

4@65%

4@70%

3@75%

3@80%

3@80%

2@85%

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

15 Box jumps 24/20

30 KBS 53/35

15 HRPU

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