WOD

Grand Trunk CrossFit – CrossFit

Warm-up

bike/ ski/row 3 minutes

dynamic…

Mobility

box hip stretch

box shoulder

Weightlifting

Shoulder Press (2 RM)

12 minutes

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
-make sure on the push jerk that you complete each one, extending the hips and standing all the way up after the drop.

*you can only rest with the barbell in the front rack, or locked out overhead

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