WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 min DU

dynamic…

Mobility

foam roll

Weightlifting

paused bench press (5-5-5-5 across)

2 second pause

set every 2 minutes

try to do at least the same or 5 lb more than last time or 60% of 1rm bench

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
1 minute each movement

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