WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute Bike or Row

then w/ a barbell

3 rounds

10 deadlifts

5 hang power cleans

5 push jerks

Mobility

foam roll

Weightlifting

Press Triplet (build to a heavy 1 rep)

`1 push press + 1 push jerk + 1 split jerk
12 minutes

Metcon

Metcon (Time)

1500m Row

30 clean and jerks 135/95
power clean, push jerk

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