WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes Bike or Row

3 rounds

10 lunges

10 pushups

10 WB Deadlifts

Mobility

banded couch stretch

banded back pack stretch

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Metcon

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Metcon

Metcon (AMRAP – Reps)

EMOTM 10

10/8 Cal Bike

5 C2B pullups/ Strict pullups/ pullups/ ring rows
record total reps completed every minute, if you can’t do the prescribed reps, record what you can do

Metcon

Metcon (AMRAP – Reps)

EMOTM 6

10 WB cleans 20/14

10 sit-ups
record your total reps

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