WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes bike

dynamic…

Mobility

couch stretch

banded shoulder

Weightlifting

Back Squat (heavy 5 rep)

12 minutes to work to a heavy 5 rep

Metcon

Saved by the Barbell (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans

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