WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes cardio

3 rounds

10 DL

10 HPC

10 Front squats

10 lateral hops over bar

Mobility

https://www.youtube.com/watch?v=S9U0JGGNx9Y&feature=youtu.be

pigeon stretch

Metcon

Metcon (Time)

For Time: % of 1 RM clean, these can be UB or fast singles

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)
– if you have 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255

-Use one barbell and change weights after you finish each set

Weightlifting

Clean (1×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

5 Power Cleans

5 Hang Squat Cleans

5 Squat Cleans

Barbell – 155/105
-Find a moderate weight on the barbell that you’ll be able to cycle for quick singles on the cleans

-trying for 3+ rounds today

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