WOD

Grand Trunk CrossFit – CrossFit

Warm-up

600m Row

15 HPC

15 Push jerks

60sec HS hold

15 ring rows

Metcon

Mobility

5 minute foam roll

Metcon (Time)

30 clean and jerks 135/95

30 HSPU

30 Bar MU

800m Run
20 MTC

power clean and push jerk

scale the Bar MU is pull-ups

grass run is 4x200m loop

Accessory

Bulgarian split squat (4×8 )

8 per leg

same wt across

using DBs at your side

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