WOD

Grand Trunk CrossFit – CrossFit

Warm-up

1600m Bike

15 BB shoulder press

10 V-ups

15 BB thrusters

10 CS ATYT

Mobility

foam roll

quad smash

Weightlifting

Shoulder Press (1 RM)

12 minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

10 thrusters 95/65

10 T2B

rest 2 minutes

AMRAP 3

8 thrusters 115/85

12 T2B

rest 2 minutes

AMRAP 2

6 thrusters 135/95

14 T2B

rest 2 minutes

AMRAP 1

4 thrusters 155/105

16 T2B
sprint through these, knowing you have a 2 minute break

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