WOD

Grand Trunk CrossFit – CrossFit

Warm-up

4 minutes cardio

5 minutes mobilize

review workout

dynamic…

Metcon

Metcon (AMRAP – Reps)

teams of 3

in 7 minute window

100/70 Cal Bike

ME power clean and jerk 95/63

rest 2 minutes

in 6 minute window

run 579m Run

ME burpee box jump over 24/20

rest 2 minutes

in 5 minute window

50/30 Cal Bike

ME thrusters 115/83
using a running clock , total score is clean and jerks, burpee box jump overs and thrusters

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