WOD

Grand Trunk CrossFit – CrossFit

Warm-up

750m row

20 ring rows

15 wall ball cleans

15 wall ball

5 pullups

Mobility

couch stretch

banded shoulder (straight arm)

Metcon

Metcon (AMRAP – Reps)

Every 5:00 for 20:00

60 Double Unders

30 Wallballs 20/14lbs

15 Box Step Overs 24/20″ 50/35s

Max Rep Strict Pull Ups in remaining time
Score is total Strict Pull Ups

You need to push your pace through the first three movements in order to give yourself enough time to get a chunk of Pull Ups each round. For some of you, getting any Pull Ups in a given round might be a big accomplishment, but for others you’ll get 30-90 seconds every time.

Accessory

V-up TABATA (AMRAP – Reps)

8 rounds

:20 work

:10 rest

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