WOD

Grand Trunk CrossFit – CrossFit

Warm-up

20/16 Cal Bike

20 push-ups

20 sit-ups

Mobility

banded straight arm

pigeon stretch

Metcon

The Bob (Time)

79 push jerks 135/93

*every time you drop the bar do:

8 C2B Pull-ups

9 box jumps 24/20
any other position than the front rack and Pressed OH position and you’re doing C2B and box jumps,

do a weight that you could 20 UB reps with when fresh

warm up as a group w/ 5 paused dip strict press and then 5 2 sec pause on the dip and 2 sec pause in the receiving position

then 5 pull-ups and 5 box jumps

repeat with less reps until class is ready to go…

Weightlifting

Bench Press (5×2 across)

take 4-5 minutes to get to 90-93% then

every 1:40 do 2 reps

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