WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 min row or bike

dynamic…

Mobility

quad smash

trap smash

Gymnastics

3 rounds

30 sec parrelette alternating leg kick

15 sec rest

30 sec straddle leg raise

15 sec rest

30 sec hollow rocks

15 sec rest

Metcon

Metcon (AMRAP – Reps)

AMRAP 2

25 DB snatches 50/35

ME Cal assault bike

rest 30 seconds

AMRAP 2

20 DB hang clean and jerk 50/35

ME Cal assault bike

rest 30 seconds

AMRAP 2

25 DB snatches

ME Cal assault bike

rest 30 sec

AMRAP 2

20 DB hang clean and jerk

ME Cal assault bike
DB snatches are alternating

score is total Cals on bike

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

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