WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row/run

3 rounds

5 front rack lunges

5 shoulder press

5 push jerk

5 DL

Mobility

box hip

box shoulder

Weightlifting

Front Rack Lunge (heavy 6 rep)

building to a heavy 6 rep, walking lunge-comes from the floor

*at least 5 working sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 strict HSPU

9 deadlifts 225/155

1 grass run (wall)

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