WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row

20 pvc pass throughs

20 HPC

20 pushups

20 squats

Weightlifting

Power Clean (heavy 10 rep)

10-12 minutes

-Touch and Go power clean

-You can pause in the front rack and at the hips, but not on the ground

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 35/25 Cal Bike

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Cal Bike

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Cal Bike

Max Rounds of “The Chief” (175/125)
-score is rounds and reps of the Chief

-Each interval starts with a bike buy-in that only happens once

-Following the bike, you’ll complete AMRAP rounds of “The Chief”

–1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squat

-weight increases each round as the calories on the bike decrease

-Cap your Bike cals at 2:30, 2:00, and 1:30

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