WOD

Grand Trunk CrossFit – CrossFit

Warm-up

10 CS WY’s

30 pass throughs

700m Row

15 BB OHS

15 BB thrusters

Mobility

couch stretch

Weightlifting

Overhead Squat (heavy 4 rep)

14 minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

40/30 Cal Bike

ME OHS 95/65

rest 2 minutes

AMRAP 4

35/25 Cal Bike

ME hang squat clean 115/85

rest 2 minutes

AMRAP 4

30/20 Cal Bike

ME thrusters 135/95
score is total reps for all 3 AMRAP’s

manage the Bike so you will be able to maximize the barbell work

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