WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes rower

3 rounds

5 BB HPC

10 ring rows

10 BB shoulder presses

5 BB front squats

Mobility

couch stretch

banded front rack

Gymnastics

Metcon (AMRAP – Reps)

EMOTM 10

odd: ME Bar MU/ C2B/ pullups

even: HS walks / holds
score is total bar MU, C2B, or pullups

Metcon

Metcon (Time)

3 rounds

20 clean and jerks 135/95

60 DU
pick a clean and jerk weight that you could do 10 UB when fresh

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