WOD

Grand Trunk CrossFit – CrossFit

Warm-up

row, bike, ski 3 minutes

dynamic…

Mobility

quad smash

trap smash

Weightlifting

paused bench press (6×4)

every 90 seconds

2 sec pause

6 working sets, building to a heavy 4 rep

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

20 push-ups

sand bag grass run 60/40

24 KBS 53/35

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