WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute Row

2 rounds w/ barbell

5 hang power cleans

5 front squats

5 push press

5 push jerks

Mobility

barbell quad smash

trap smash

Gymnastics

4 rounds

:40 Hollow rocks

:20 rest

:40 hanging tuck or L- hold

:20 rest

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

5 cleans 155/113

35 DU

rest 2 min

AMRAP 5

10 push jerks 155/113

15/12 cal Bike

rest 2min

AMRAP 5

5 clean and jerks 155/113

35 DU
this is a squat clean

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