WOD

Grand Trunk CrossFit – CrossFit

Warm-up

2 minutes shuttle

3 rounds

10 wall squats . https://www.youtube.com/watch?v=hV_rDOloxCI

5 CS ATYT

5 lunges

5 BB hang squat cleans

Mobility

couch stretch

banded front rack

Weightlifting

Back Squat (2 RM)

16 minutes to find a 2 RM

Metcon

Metcon (Time)

4 rounds

1600/1250m Bike

12 DB front rack lunges

6 squat cleans 165/125
stationary lunges

16MTC

Accessory

30 med ball DL 20/14

30 med ball hang squat clean

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