WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row or bike

30 pass throughs

2 rounds w/ barbell

5 push press

5 thrusters

5 split jerks

5 OHS

Mobility

6 minutes foam roll/ quad smash

Weightlifting

Press Triplet (1-1-1-1-1)

`1 push press + 1 push jerk + 1 split jerk
coaches take 5-6 minutes to explain the split jerk

-ideally you get five heavy sets in, record your heaviest.

-every 2 minutes

Metcon

Lincoln (Time)

5 Rounds

9 HSPU

13 Cal Row

17 OHS 115/85
choose an OHS weight that you could do 17 UB when fresh

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