WOD

Grand Trunk CrossFit – CrossFit

Warm-up

2000m Bike

15 lunges

15 WB cleans

15 sit-ups

Mobility

banded hamstring ( on back)

Weightlifting

Deadlift (6×5)

every 1:45 do 5 reps @70-75% (trying for UB) then 5 strict HSPU,

if you don’t have your HSPU scale to your level

Metcon

Metcon (Time)

2K Row

50 pistols

30 hang cleans 165/125
16 MTC

bike scaled for the row 4800/4000

clean can be power or squat

this is a modified CF games regional 2012 workout…

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