WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 Rounds

:30 KBS

:30 DB floor press

:30 slow air squat

Mobility

banded OH stretch

Weightlifting

Shoulder Press (3-3-3-3-3)

every 90 seconds, each set climbing in weight,

finish the shoulder press and go right into the bench press

Weightlifting

Bench Press (3-3-3-3-3)

every 90 seconds, each set climbing in weight,

Metcon

Metcon (Time)

3 Rounds:

1200m Bike

12 Dumbbell Power Snatches 50/35

21 Single Dumbbell Squats 50/35
Rx+ use a 70/50 lb DB

DB Snatches: Alternate arms each rep (6 each)

DB squat: rack the DB on your shoulder, behind the head, or hold it in the goblet position

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