WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes row, bike, run

20 pass throughs

3 rounds

10 CS snow angels

5 BB OHS

5 BB SG DL

10 lateral hops

Mobility

foam roll- 5 minutes

Weightlifting

Hang Power Snatch (heavy 3 rep)

12 minutes to build up,

3 UB reps, focus on hips and shrug

Metcon

Metcon (Time)

3 rounds

30 DU

25 wall balls 20/14

20 KBS 53/35

15/12 Cal Row
looking for UB movements, move through the transitions

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