WOD

Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 1 SPOT LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – CrossFit

Warm-up

3 min Row

30 pass throughs

2 rounds -barbell

5 front squats

5 DL

5 hang power cleans

5 thrusters

Mobility

wall hip stretch

banded front rack

Weightlifting

Metcon

Back Squat (5-3-1+)

use you working max from last week when we did the threes

1 RM=250 x .9=225

use your new working max =225

85%x5

90%x3

95%x1+

Metcon (Time)

21 bar over burpee

21 power cleans 135/95

15 bar over burpee

15 hang squat cleans 135/95

9 bar over burpee

9 Thrusters 135/95
complete at a weight that athletes could complete each movement unbroken individually when fresh

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