WOD

Grand Trunk CrossFit – CrossFit

Warm-up

1000m row

20 pass throughs

10 CS WYs

20 KBS

20 BB OHS

20 lateral bar hops

Mobility

box hip stretch

box shoulder

Weightlifting

3 position Snatch (heavy 1 rep)

1.high hang- power position

2. above knee

3. mid shin- floor
all 3 positions drop into squat snatch

14 min

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

18 wall balls 20/14

9 box jumps 30/24
go UB for as long as possible

Accessory

100 hollow rocks

45 ghd back ext

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