WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes cardio

5 minute foam roll

go over workout

Dynamic warmup

Metcon

Metcon (AMRAP – Reps)

AMRAP 30

100 pull-ups

100 OHS 75/53

100m Run

80 box jump overs 24/20

80 thrusters 95/63

100m Run

60 pushups

60 front squats 95/63

100m Run

40 burpees

40 clusters 95/63

100m Run
**teams of 3 recommended

cluster=squat clean into thruster

100m Run is just past the dumpster- everybody runs

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