WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes row

dynamic…

Mobility

wall hip

banded hamstring on back

Weightlifting

Back Squat (5-3-1+)

from last week

1 RM=250 x .9=225

use your working max =225

85% x5

90% x3

95% x1+

last set go for at least 1+ reps

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

40 DU

20 bar facing burpees

10 deadlifts 245/173

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