WOD

Grand Trunk CrossFit – CrossFit

Warm-up

bike 10 cals/ ski 6 cals

dynamic…

Mobility

box hip stretch

box shoulder

Accessory

TABATA

8 rounds

20 seconds hollow hold

10 seconds rest

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
9/11 NEVER FORGET

115/85 push press

24/20 box jump

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