WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row

dynamic…

Mobility

couch stretch

banded shoulder

Weightlifting

Overhead Squat (work up to a heavy 5 rep)

at least 5 working sets

16 minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

12 DB snatches 50/35

9 HSPU

6 box jumps 30/24
3 wall walks scale for HSPU

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