WOD

Grand Trunk CrossFit – CrossFit

Warm-up

300m Row

3 rounds

5 BB DL

5 BB hang squat clean

5 BB push press

5 BB push jerks

Mobility

foam roll or BB smash quads, traps

Weightlifting

Power Clean (heavy 3 rep)

take 14 minutes to build to a heavy 3 rep, can be 3 quick singles, get in at least 6 working sets

Metcon

Diana (AMRAP – Reps)

AMRAP 10

3 hang power cleans 155/115

7 push jerks 155/115

32 DU

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