WOD

Grand Trunk CrossFit – CrossFit

Warm-up

row 3 minutes

dynamic…

Mobility

couch stretch

banded front rack

Weightlifting

Pause Back Squat (5×3)

3sec pause

try to do 5lbs more than last time

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

9 thrusters 75/55

9 pullups

9 burpees

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