WOD

Grand Trunk CrossFit – CrossFit

Warm-up

1600m Bike

30 pass throughs

10 CS ATYT

15 front squats

10 CS snow angels

15 HPS

Mobility

couch stretch

Weightlifting

Back Squat

4-5 minute warmup

every 90 sec

3@70%

2@80%

1@85%

3@82%

2@85%

1@88%

go right into the 1×12 FS after the 90 seconds

Weightlifting

Front Squat (1×12)

12 UB reps @ 70-75%

Metcon

Randy’s on a Boat (Time)

5 Rounds

15 power snatches 75/55

21/15 Cal Row
watch the back on this one, light weight so go UB on PS

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