WOD

Grand Trunk CrossFit – CrossFit

Warm-up

1000m Row

20 BB SDL

20 BB lunges (front rack)

20 BB bent over rows

20 BB floor press

Mobility

banded hamstring (on back)

Weightlifting

Deadlift (heavy 3 rep)

work up to a heavy UB 3 rep

14 minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

2-4-6-8-10-12-14…

DB hang power clean and jerk 50/35

push-ups

pull-ups
increase reps by 2, until the 12 minutes is up,

DB clean & jerk is both arms (2 DB’s)

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