WOD

Grand Trunk CrossFit – CrossFit

Warm-up

4 minutes cardio

burgener warmup together

Mobility

couch stretch

front rack stretch

Weightlifting

Clean (heavy 1 rep)

squat clean

take 15 minutes and work up to a heavy 1 rep

Metcon

Metcon (Time)

75 burpees

** at the start of each minutes do 1 clean at 90% of the weight that you lifted above
do your squat clean as quickly as possible, then get right into the burpees

if you miss your 90% clean, either rest and try it again, or reduce the weight, which wouldn’t be Rx…

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