WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes bike/row/ski

dynamic…

Mobility

box hip stretch

box shoulder stretch

Weightlifting

Front Squat (heavy 5 rep)

12 minutes to work up to a heavy 5 rep

-get at least 5 working sets

Metcon

Metcon (Time)

3 rounds

10 DB power snatches, left arm

10 DB single-arm overhead squats, left arm

10 C2B pull-ups

10 DB power snatches, right arm

10 DB single-arm overhead squats, right arm

10 C2B pull-ups
50/35

try to use the same DB through out the whole workout

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