WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes rower

20 pass throughs

3 rounds

10 CS WY’s

5 HPS

5 OHS

10 lateral bar hops

Mobility

box hip stretch

box shoulder stretch

Weightlifting

Metcon

Snatch

EMOTM 9

2@60%

2@65%

2@70%

1@80%

1@80%

1@85%

1@85%

1@90%

1@90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

25 wall balls 20/14

10 burpee box jump overs 24/20
pick a speed you can maintain, manage your HR, and keep moving

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