WOD

Grand Trunk CrossFit – CrossFit

Warm-up

90 seconds shuttles

3 rounds

10 CS ATYT

10 BB OHS

10 ring rows

Mobility

pigeon stretch

banded shoulder- straight arm OH

Weightlifting

Snatch (7×2)

squat snatch

every 90 seconds, do 2 reps climbing in weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

600m Bike

20 pull-ups

20 thrusters 75/55
make sure to pace yourself through these large sets

46 reps/round

100m=1 rep

* do not drop the barbells with the 10 and 15lb plates they will eventually break

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